# LIBRARY OF CONGRESS.! 

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|W'SW f t 

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I UNITED STATES OF AMERICA. | 




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jllanttal of \ mixMm, 



[1st Frontispiece.] 




[Adopted fnj the Board of Edmitzoa of the City of New Yoi'k.] \ 

\ 

THE GYMNASIUM AT HOME. 



BARNETT'S PATENT 

PARLOK GYMNASIUM 

AND 

FOR SCHOOLS AND FAMILIES. 

I FOR THE YOUNG. OLD AND MIDDLE-AGED; FOR THE NARROW- 
i CHESTED ; FOR THE ROUXD-SHOULDERED ; FOR PERSONS 
\ AFFLICTED WITH SPINAL DISTORTIONS ; FOR DYS- 

1 PEPTICS : FOR LADIES SITTING AT THE SEWING 

MACHINE, AND ALL PERSONS ENGAGED IN 
SEDENTARY EMPLOYMENT. 

! 

With TUustratiouH f rom Life. 



BY 

S. M. BARXETT, M. D. 



New York . . . . . 1140 BROADWAY. 

J. BECKER & CO., 

80 LE AGENTS. 



John Polhemus, Printer, 102 Nassau Street, New York. 



GrV^4 S i 



[Enttred according P' Act of Oil' gres^^ S. 31. Ba/ nett, in the 
office of the Lcbraruin of Congrtss, at Washington, 
in the Year a.d. 1871.] 



Engraved by G. D. Hammar, 208 Broadway. 



TO THOSE 
WHO BELIEVE WITH ME 

THAT 

NOT ONLY SHOULD THE HOUSE BE WELL STORED. 

BUT THAT 

THE STRUCTURE SHOULD BE SOLID AXD ENDURING. 

i'his talork 

IS RESPECTFULLY 

IXSCPxIBED. 



PREFACE. 



It is not purposed to elaborate an essay on the sub- 
ject of physical training in a work of this kind, but a 
few remarks thereon may be deemed appropriate. 
I The importance and necessity of a certain amount of 
i physical culture should be patent to all. It is not 
I necessary for every one to become a prize fighter or a 
Hercules, nor has nature endowed all with an equal 
amount of strength, but a judicious system of train- 
I ing will foster and develop that which has been al- 
I lotted. 

I Many suppose jumping, ball playing, salving wood, 
I boating, and such like exercises, to be all that are ne- 
i cessary." This is a great error. Very violent exercise 
I and hard work consume the vital forces, but do not 
I cultivate them, for the physical, like the intellectual, 
j requires systematic culture. Compare the action of 
I study, and we shall be convinced that it is a mental 
i calisthenic developing by exercise the faculties and 
forces of the brain. Power is subseeviext to Sys- 
tem, and, utilized by it alone, a disciplined body of 
troo23S is capable of efi:ecting more than an unsyste- 
matized rabble. The same rule will apply to the phy- 
I sical forces, the muscles being, as it were, disciplined 
I soldiers, ready at the will of their officer, the brain, 
I to perform the evolution with precision and an appro- 
I prla.te distribution of force. 

"It is better to seek to develop the entire nature, \ 
■ intellectual, moral and physical, than to force one part j 



8 

of it into a prominence tliat stunts and kills the rest/' 
— The C<yiintry Parso/i. 

It would be well if the suggestion contained in the 
above lines were more frequently acted on. In thou.- 
sands of instances, either throuoii ignorance of natur- 
al laws or the ialse pride of parent or tutor, the mental 
{ stomach, so to speak, is surfeited with food which a 
' weak and uncultured physical organization is forced to 
• aid in digesting, giving to only one part the portion 
which is the natural heritage of all. So prominent 
has this fact become, that public functionaries have 
called sj^ecial attention to it. A correspondent of the 
Y, World, under date of April 22, prefaces the 
report of the State Board of Education of Massachu- 
setts u^^on this subject with the following remarks : 

" There is a want of proper equilibrium between 
the mind and the body, and a proper effort to culti- 
vate pliysical health and development. One set of 
School Committeemen furnishes this picture. Go into 
one of our schoolrooms, and the number oi pale faces ^ 
of narroir chests and round shoulders that you see, 
tell of over application and of the sowing of the seeds 
of a multitude of diseases which the after life must 
ripen. The thin, weak voices which you hear at reci- 
tation tell of a lack of physical vigor, from which you 
can anticipate sad results.-' Xot only in 3Iassachu- 
setts, but in every other State, does this evil exist to 
a greater or lesser extent. 

If we make a comparison, we sliall find that the 
chest is to the human body what the boiler is to 
the steam engine — it makes the motive power, the 
stomach being, so to speak, the furnace, receiving the 
fuel in the shape of food ; the steam (vitaMty) is gen- 



9 I 

erated by the combined action of the hmgs, heart and 
minor thoracic organs ; hence the importance of a i 
healthy chest development. Dr. Dio Lewis, in The 
: Xew Gymnastics," says : " Since we have, unhappily, 
become a military people, the soldier's special training- 
lias been much considered as a means of general physi- 
cal culture. Xurnberless schools, public and private, 
have already introduced the drill, and make it a part 
of each day's exercises. But this mode of exercise 
can never furnish the muscle culture which we Ameri- 
cans so much need. Xearly all our exercise is of the \ 
lower half of the body ; we walk, we run up and down 
stairs, and thus cultivate hips and legs, which, as com- 
pared with the upper half of the body, are muscular, 
but our arms, shoulders and chest are ill-formed and 
weak. Whatever artificial muscular training is em- 
ployed should be directed toward the upper half of 
the body. Xeed I say that the military drill fails to 
bring into varied and vigorous play the chest and 
shoulders ? Ixdeed, ix al^^iost the extiee drill 

ARE XOT THESE PARTS HELD IMMOVABLY IX OXE COX- 

STRAiXED POSiTiox? Li all but the cultivation of up- 
rightness, the military drill is singularly deficient in 
the requisites of a system of muscle training adapted 

; to a WEAK CHESTED PEOPLE.'' How maiiy parents, 
and even educators, condescend to give a serious 
thought to the proper physical education of those ; 

, committed to their charge. They seem to forget that 

I the use of the hody is to feed and susto.in the mind. 

I While they glow with pride at the evidences of a tho- ; 

i rough mental training displayed by their young, they 
would, doubtless, treat with derision or contempt the ■ 
suggestion of system' i tic £>hysiccd culture. Look at the 



poor clerk, seamstress, or any of those unfortunates | 
whose occupations are sedentary, and whose means per- 
mit but a brief relaxation or change of air, if any at all. 
In vain do they have recourse to medicines — the nar- 
row chest, the blanched and hollow cheek and bloodless 
lips are there. Tell them that the chest needs expan- 
sion and the lungs inflation, 'by a system of mild or 
light gymnastic exercise, some will smile incredulous- 
ly, having all their faith invested in drugs, and conse- 
quently none to spare for the consideration of natural 
facts. Others will urge that a suitable place, and too 
great an amount of time and preparation, which they 
cannot spare from their business avocations, would be 
necessary for the Gymnasium, besides the fatigue and 
expense attendant. As this apparatus can be adapted 
to very nearly, if not all, of the exercises performed 
with dumb bells, Indian clubs, wands, rings, ttc, 
combined, it is designed to obviate these difficulties, 
the book serving as instructor, and the apparatus as a 
convenient Gymnasium^ ever at hand, and both at 
such a comparatively trilling cost that there is no rea- 
son why any one should be puny, EorxD-SHOULDERED 

OR AWKWARD IX THEIR MOVEMENTS. 

j 

i 



JC^^^tt■etllrl:^- 
" ^[EXS SAXA IN CORPORE SANO." 

In th<^ various efforts put fortli by the instructors 
and advocates of pliysical culture to benefit mankind, 
there has liitlierto been many disadvantages to con- 
tend against. With some it has been in tlie necessity 
for a loAV-priced apparatus, combined with effective- 
ness, so as to be within the means of rich and poor; 
with otliers it has been convenience and simplicity of 
construction. Tliere is the Gymnasium, with its mul- 
tiplicity of appliances and requisites of special cos- 
tume and location ; there is the dumb-bell, dumb in 
its dead weight, but loud enough in its l\eav(j strain; 
there is the Indian club, aboriginal in name, and per- 
haps as primitive in origin, both lacking in important 
essentials, and either of whicli, if not very heavy, are 
used in merely dashing and listing the air, with 
nothing to stay the arms in their movement," as Prof. 
Clark says ; there is the Health-lift," an apparatus 
costing from §100 to -§300; besides many other single 
or combined apparatuses, which are found to be either 
too ineffective, cumbersome or expensive. 

Barnett's Parlor Gymnasium and Chest-Expander 
is designed for graceful, easy and effective exercise. 
It does not necessitate special dress, locality or 
PREPARATION, but is a light portable apparatus, pos- 
sessing a remarkable advantage over dumb-bells, In 
dian clubs, &c., in its perfect adaptability to the 



12 



USE OF ALL PERSON'S, OF BOTH SEXES. AXD, FROM ITS 
ELASTICITY. FKESE^'TIXG A SERIES AXD VARIETY OF EX- 
ERCISES rXATTAIN ABLE BY AXY OTHER APPARATUS. 

Calling into play a sufficiency of muscular action, 
without being ponderous, its peculiarity is to impart 
tlic poetry of motion ** to every movement : and in 
tliis respect the Greek word " C alisthenics,'' signify- 
inu' *'heaiitiful and strength." is applicable to it. 

Xothin.g ean present a nearer resemblance to or liar- 
nu:> nize more closely with the action of the muscles 
themselves than tliis apparatus. It will be seen that 
every m(>vement cari'ies with it <j. refle:<: action : thus, 
if you move the arm. the elasticity of the band exerts 
a force to bring it back again, or resists the same 
movement, creating, if desired, a double action tu 
every exereise. 

It will tit you lor the elegancies of the ball-room or 
parlor, impart a free elasticity to every movement, 
change your awkward, shuffling gait to erect and 
graceful carriage: teach precision and accuracy to the 
nulH'irii iiKin : by its use the dancer^ the orator^ tin 
acfnr may acquire an ease and grace which few other 
exercises can impart. 

For ladies it is a light and pleasant parlor exercise, 
and. counteracts the effects of bending o^'er a book or 
sewing. Clerks, laavyers, studexts axo viixisters 
recognize its usefulness and convenience, as it can be 
CARRIED IX THE POCKET, READY FOR USE at any mo- 
ment during study, many exercises being performed 
without the necessity of rising from the seat. 

It will strexgthex weak luxgs. 

For neuralgia, headache, sleeplessxess, and 
other nervous complaints — 



I 13 

Employ almost any of the 2d series of these exer- 
I cises, l^eeping tight grasp of both handles^ and repeat- 
! ing the exercises at interA als. The coui'se of its action 
I being through the spinal column to the nervous plex- 
I uses and hase of the brain, its influence brings every 
I nerve fibre into play, acting at^most like electric 

I BATTERY, AND INDUCING AN EQUALIZATION OF THE CIR- 
I CULATION OF THE BLOOD. 

; Persons of weak constitutions or in delicate health 
; will And, by the steady use of this apparatus, a visi- 
ble increase of strength, by commencing with the I^To. 
1, and continuing with this number until capable of 
using a No. 3, and so on to the other sizes. 

In another part of this book are given some exam- 
ples of postures, combined exercises, tableaux, quad- 
rilles, waltzes, &c., &c., showing the versatility of ex- 
ersise possible with this apparatus. In some instances 
it has been substituted for croquet as an out-door and 
parlor entertainment. The various figures, tableaux, 
&c., present quite a beautiful effect, and, by the exer- 
cise of a little judgment, an almost endless variety 
! can be invented. 

According to the manner of using this apparatus, 
I the amount of force and weight employed can be 
I graduated at wall ; thus, in the " Pulleys," the " Health- 
lift," and several other exercises, the efiect can be made 
just the same as that caused by the lifting of heavy 
weights, loitJiOut the strain usually consequent upon 
I such exertion ; while in many ways it can be made to 
act directl}^ upon the nervous system. Those who 
use this apparatus pronounce it the " summum bonum" 
of all modes hitherto invented for physical culture. 



TESTIMONIALS. 



A few of iiuiiiorous testimonicils are liere submitted : 

Fr-m flit Ilnn. Iltnrlj Kidd^t. A. M. 

DErARTAiE^T or Prraj( Ix>TRrcTiox, ^ 

14-6 Graiid St., >7ew York, Jniie 19. 1871. ) 
Tile " Parlor (_-Tynllla^iunl and Chest-Expander of 
Dr. Barnett lia-> l)een n>ed in very many of tlie public 
scliools of tliis eity. and lias been found a very valua- 
ble aid in conducting exercises for physical culture. 
Xo apparatus that I have seen seems to be so well 
calculated to pr(:)mote tlie object designed, while the 
exercises with it are agreealjle. graceful. an«l appro- 
priate for schools. 

HEXRY KIDDLE. 

City Superintendent. 

Fmin ti_:- X. Y. Sun, April •22. ' 

Tlie male department of G-rammar School Xo. '26. in "West 
Thirtieth street, exhibited its proliciency ye-terday. 

The " Gymnastic Exerci-es. hy a class of sixty, with Bar- 
nett's Parlor Apparatus." wa^ tlie most attractive feature in 
the exhibition. 

Froiu th f Xt tv Yorlr Ec'g Ma il. April 28. 

At the invitation of the Principal of Grammar School 
Xo. 20, a large number of Principals and teachers assembled 

this morning in the chapel of the school in West Thirtieth ; 

street, to witness an exhibition b}' the scholars of cahs- | 

tlienic exercises with an apparatus known as Barnett's j 

Parlor Gymnasium and Chest Expander." Previous to the ! 

exercises in calisthenics the scholars repeated the exercises i 



15 

wliicli were performed at their reception a few clays since. 
The apparatus is very simple, consisting of only a band of 
rubber about two feet long, with a piece of wood at each end 
for a handle. The exercises were performed in concert by a 
class of about fifty boys, and consisted of placing the band in 
various positions and stretching it in time with music. In this 
manner the muscles of the whole upper portion of the body 
are brought into play and naturally develoj)ed. The system 
has been introduced into several of the public schools, and a 
large number of private schools are also using it. 

From the Xeio York Htrald of April 29, 1871. 

Owing to the crowded condition of the halls of the new, spa- 
cious and elegant building near Broadway, in West Thirtieth 
street, at the late ' ' reception " b}^ the pupils of Grammar 
School No. 26, the programme, b}^ general request, was 3^es- 
terday repeated to a large audience. Evergreens and flowers, 
busts and statuets added the charms to the bouquet of 600 
youths that filled the chapel at ten A. M. 

But the exliibition in ^'gymnastics ' by a class of sixty, 
with Dr. Bai'jiett's Parlor Apparatus, was, perhaps, the most 
interesting feature of the day. Such perfection of drill as 
w^as exhibited is seldom seen in a public school, and it is pleas- 
ing to learn that physical culture is a portion of the course of 
training in this department. 

From the Globe, April 29. 

Public School Eeceptiox. — Public school receptions are 
becoming prominent features in our educational system, and 
we like the idea as tending to greatly improve the spirit of the 
scholars. We were present at one of these reunions, given by 
the pupils of the Grammar School in Thirtieth street, near 
Sixth avenue, yesterday. The room was tastefully arranged, 
and the majorit}^ of the audience were teachers, who assembled 
especially to witness a series of gymnastic exercises with an 
apparatus of very simple construction. We were highly 
pleased with the novelty as well as eflnciency of the apparatus, 
and the precision of the boys in their various evolutions. Some 
fine singing and recitations closed the exercises. 



Froiu the Evening Pos^t, April 29. j 

The question of pliysical culture in our schools drew together, ' 
: yesterday, at Grammar School No. 26, a large number of teach- 
: ers and others to witness calisthenic exercises with a new ap- 
i paratus. The evolutions were performed by about eiglitj^ bo^^s, 
and were ver}^ interesting, eliciting the approval of the specta- 
1 tors. 

From the N. Y. Herald> June 22. 

Semi- Annual Display by the Female Department of 
Grammar School No. 29. — Among the many exhibitions 
which take place in this city, illustrating progress \\\ various 
departments of knowledge, there is not one that appeals so for- 
cibly for the interest and regard of the public as does the semi- 
annual displa}^ in a public school. Yesterday afternoon one 
of these interesting gatherings occurred in the Female Depart- 
ment of the First ward Grammar School, when the semi-an- 

. nual distribution of certificates and prizes took place before a 

i large niunber of friends of the pupils. 

I ,^ ')h * ^- -:f 4f ^ 

I An interesting feature of the display was the exercise in calis- 
I thenics, with Barnett's Parlor Apparatus, in which the children, 
i in sections, went through the various parts in response to or. 
I ders given on the piano. 

^ -K' •^■^•Jf-* 

From the New York School Journal of June 24:. 
* « * -K- w 4f * -:r 

i The calisthenic exercises with Barnett's Parlor Apparatus, 
lately introduced into the schools, cannot be too highly praised, 
inasmuch as they help to remove, in a measure at least, the in- 
juries incurred by the close application of the school-room. As 
shown at No. 29, on Wednesday, it is evident that it can be ' 
made a very showy affair for reception and fete days. , 

j From the X- York School Journal of July 1. 

The Hec'epttox oe Grammar SchooI Xo. 41, Senior De- 
partment, took place on Wednesday afternoon, with the fol- 
lowing programme : 

1 * -^^ -K- -Jr -Jr -K- -A- -K- ^ 

! A clnss of one hundred girls gave a very entertaining per- 
i formance witli Dr. Barnett's chest expandei's The handles of 



17 



the expanders were ornamented with ribl)ons of various color^ 
which blended in the calisthenic movements, and presented at 
times the semblance of a moving flower garden. Tlie girl> 
performed a series of waltzes and quadrilles illustrating the 
versatility of exercise of which the apparatus is capable. The 
rubber bands, when crossed, formed a bower, under which eacli 
girl turned in waltz movement, presenting an endless variety 
of attractive and graceful positions. 

From the X. Y. Herald. July i. 

Exercises in Gra^oiar School No. 12.— The distribution 
of semi-annual certificates and presentation of gvold medals 
took place in the Primary Department of this school, in Madi- 
son street, on Frida}^ afternoon. The exercises consisted of 
songs, recitations, calisthenics, &:c. The calisthenic exercises, 
with Dr. Barnett's Parlor Apparatus, were particularly fine, 
and aff'orded additional evidence of the healthful advantages 
to be derived from a proper use of this simple apparatus. 

From the Nev: Tori- School Journal, July '22. 

Gram:mar School Xo. 4. — Last Wednesday morning Gram- 
mar School Xo. 4, in Ri^,ington street, near Ridge, was 
tlu'onged with ladies and gentlemen, who were present to en- 
joy the closing exercises of the Female and Primary Depart- 
ments, on the occasion of the distribution of semi-annual cer- 
tificates. 

The advantages resulting ft*om calisthenics were clearly 
shown by a select class, which gave an exhibition of gymnas- 
tic exercises with Dr. Barnett's chest expanders. 

* 4t- 7?- * ^ * * * 

Grammar School No. 24, Female Department, } 
New- York City, 1868. f 

JJmr Sir : Your " Chest Expander" has been in use^in this 
school, and I have found that it serves every purpose for 
which it was intended. I am highly pleased with it, and 
think it a desirable article for every school and family. 
Yours, ike, 

MARGARET A. McCOSKER, 
Principal. 





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1 



From Dr. Dio Lewis, autJior of various Works on Physical Culture. 

17 Beacon Street, Boston, June 17, 1868. 

Ml/ Bear Sir : Your new device for exercising the mus- 
cles of the upper half of the body is an admirable one. The 
great deticiency in the artificial means of exercise thus far in- 
troduced, is a lack of adequate training for the exteusor mus- i 
cles. Our gymnastic training falls upon the flexors, which, as 
in the ordinary avocations of life, receive nineteen-twentieths | 
of the work, scarcely need providing for in S3^stems of artificial j 
training. This contrivance of yours falls almost exclusively j 
upon the extensor muscles. In this view it fills an important ^ 
niche, and is really deserving of popular patronage. 

I should be very glad to see your invention introduced into 
our public and private schools. Its perfect adaptation to 
home exercise, for persons of both sexes and of all ^legrees of 
strength, cannot fail to impress favorably every thoughtful 
person who may examine it. I shall be happy to assist you in 
any and every way in my power to introduce your Chest Ex- 
pander. 

I an], very truly, yours, DIO LEWIS. 

115 West 46th Street, New York, ) 
November 18, 1869. f 
Bear Sir : I have had your Patent Parlor Gymnasium " in \ 
use by the scholars of my Institute for over eight months, and \ 
am pleased to say they have given every satisfaction. Two of : 
my children, a boy and a girl, who were inclined to grow up 
round-shouldered have, b}^ the use of them, become straight, 
and the chest shows a health}' development. 

Very truly, yours S. E. HART, 

Late Sup't Jewish Orphan Asjdum, New York City. 

Rev. C. W. Scott, in a letter, dated Feb. 26, 1868, having : 
seen them used b}' liis friends, and personally tested them, 

says: "I am fully convinced of their efliciency to eftect a ; 

perfect development of tlie body." | 

Fro, a Prof. II B. Clarke. 

FiTCiiBuuG, Mass., Aug. 30, 1869. 
Dear Sir : 1 have to-day received your box containing four 



I 



19 

doz. " Expanders," two doz. of which are No. 2, and two doz. 

No. 3. I find that the No. 3, especiaPy, are better adapted to | 

the strength of pupils of sixteen or seventeen, and will try the ^ 

mnscle of a pretty good arm. I am well aware that much de- \ 

pends upon the teacher for the success of calisthenic exercises, : 

as for the other exercises of the school room. I know, in fact, \ 

that many who succeed well in other respects fail here. But I | 
also know that, with something to stay the arms in their mote- 
ment^ the scholar mojy seem to he exercising for an object^ and 

not merely dashing and. fisting the air^ there will he a greater in- \ 

terest manifested in tJie practice. Exercise for the chest and up- j 

per extremities is by far the most successful of any for our | 

scholars, a large proportion of whom are growing up with I 

round shoulders and feeble forms. Your " Expanders" meet ; 

this want of our pupils better than anything heretofore pre- I 

sented to the public. They can be used quite conveniently in | 

the school room or elsewhere, w^hile the grace of movement, ! 

with an eye to which they seem to have been designed, must i 
always make them a favorite. 

Yours very truly, R. B. Clarke, 
Principal of High School. 

New Yobk, May, 1871. 

Dr. Barnett — 

Your Parlor Gymnasium and Chest Expander is in 
use in our several departments. We esteem it as the 
most simple and comprehensive article of the kind 
ever invented, combining a variety of exercises. We 
consider it a valuable aid in physical culture, and be- 
lieve its merits will be fully appreciated 'wherever i 
used : I 

Elizabeth T. Vaxce, Principal of Primary Depart- I 
ment Grammar School Xo. 5*7. i 

J. S. Warxer, Principal Male Department Gram- | 
mar School Xo. 57. ' 

Mary A. Freemax, Principal Primary Department j 
Grammar School Xo. 89. \ 



20 

M. A. Washbukxe, Principal Female Department 
Grammar Scliool N^o. 39. 

Feaxces E. a. Gutch. Principal Female Depart- 
ment Grammar School l^To. 49. 

Sarah J. J. McCaffery, Principal Primary School 
No. 16. 

Caroline F. Whiting, Principal Female Depar*^- 
ment Grammar School No. 14. 

Sarah F. Buckalew, Principal Primary Depart- 
ment No. 49. 

Catharine A. Thompson, Principal Primary De- 
partment No. 3. 

T. DwK^HT MxiRTiN, Principal Male Department 
Grammar School No. 32. 

M. LoxjiSE Clawson, Principal Female Department 
Gramm'^r School No. 48. 

H. Williamson, Principal Male Department Gram- 
mar School No. 53. 

Lafayette Olney, Principal Male Department 
Grammar School No. 14. 

J. T. Boyle, Principal Male Department Grammar 
School No. 42. 

P. L. Loss, Principal Primary Department Gram- 
mar School No. 42. 

Chas. L. Reason, Principal Grammar Department 
Colored School No. 3. 

Alonzo Hopper, Principal Male Department Gram- 
mar School No. 11. 

LucRETiA E. Maguire, Principal Primary Depart- 
ment Grammar School No. 56. 

Amanda M. House, Principal Primary School 
No. 27. 



21 



Wm. 31. Bakek, Principal Male Department Gram- 
mar School Xo. 55. 

Abby X. Be ALE, Principal Primary Department 
Grammar School Xo. 11. 

S. D. Alli>sox, Principal 3Iale Department Gram- 
mar School Xo. 7. 

Haxxah M. Gedxey, Principal Primary Depart- 
ment Gi'amniar School Xo. 34. ; 

Katherixe W. White, Principal Female Depart- 
ment Grammar School Xo. 29. 

Caekie V. Feaxklix, Principal Primary Depart- 
ment Grammar School Xo. 12. 

Mary J. O'Leary, Principal Female Department 
Grammar School Xo. 1. 

Mary J. Gallagher, Principal Female Depart- 
ment Grammar School Xo. 23. 

M. Louisa Scott, Principal Senior Department 
Grammar School Xo. 41. 

Sarah E. Buckbee, Principal Primary Department 
Grammar School Xo. 19. 
■ H. Louise Clark, Principal Primary School Xo. 26. 

Johx J. Delaxey, Principal Male Department 
Grammar School Xo. 12. 

Melixda X. Clark, Principal Female Department \ 
Grammar School Xo. 36. 

Hex'kietta Fisk, Principal Primary School Xo. 39. \ 

Sarah A. Jarvis, Principal Primary Department 
Grammar School Xo. 15. 

Maria Jasper, Princi]);\l Primary Department 
Grammar School Xo. 58. j 

Carrie E. Carll, Principal Primary School Xo. 1. ' 

Clara A. Root, Principal Primary Department i 
Grammar School Xo. 7. I 



22 

Sakah a. Bunker, Principal Female Department 
Grammar School No. 7. 

Emily A. White, Principal Primary Department 
Grammar School No. 4. 

Annie McYey, Principal Primary School No. 3. 

Ellie Denehey, Principal Primary Department 
Grammar School No. 31. 

Sara E. Raywood, Principal Primji-ry School 
No. 36. 

Matilda Mosher, Principal Female Department 
Grammar School N o. 2. 

Francis Jos. Haggerty, Principal Male Depart- 
ment Grammar School No. 2. 

S. E. Woodward, Principal Female Department 
Grammar School No. 47. | 

Benj. D. L. Southerland, Principal Male Depart- j 
ment Grammar School No. 3. | 

Margaret Donegan, Principal Primaiy School | 
No. 14. \ 

H. M. Sanborn, Principal Male Department Gram- 
mar School No. 10. 

W. F. Hudson, Principal Male Dej^artment Gram- 
mar School No. 18. 

C. L. DuGx\^N, Principal Primary Department Gram- 
mar School No. 8. 

Chas. W. Lord, Principal Male Department Gram- 
mar School No. 8. 

Sarah Smith, Principal Primary School No. 6. 

Alex. Morehouse, Principal Male Department 
Grammar School No. 20. 

Mary McCloskey, Principal Primary Department 
Grammar School No. 17. 



I ' 23 

I Elizabeth C. Jones, Principal Primary School 
I No. 22. 

I CAROLmE Hopkins, Principal Female Department 
! Grammar School No. 42. 

H. C. Maktin, Pi'incipal Male Department Gram- 
i mar School No. 34. 

Harriet N. Goldey, Principal F emale Department 
Grammar School No. 34. 
— And others. 

Mr. Hugh Carlisle, Principal of Grammer School 
No. 26, in a letter of introduction, dated May 8, 1871, 
recommending the article for use in schools, says : 

"This is the apparatus in the use of which we ex- 
hibited a class at our recent Reception. It has lately 
been placed on the list of supplies for the schools of 
New York, and is already in use in a large number 
of them. 

" The apparatus consists of a mere band of india 
rubber, fixed in a couple of handles, yet it admits of 
as great a variety of movements as a complete outfit 
of dumb bells, Indian clubs, rings and wands. I think 
this was shown by exercises perfoimed with it in our 
school on the day of the Reception. Scholars have as 
much right to physical training at the public expense 
as they have to mental training, and if an apparatus 
is to be used, the versatility and inexpensiveness of 
this one, it seems to me, point it out as the most avail- 
able." 

From Prof. Steele, P7i. Z)., autlior of Fourteen Weeks' Natu- 
ral Sciences^ and President N. Y. State Teachers' Association. 

LocKPORT, July 28, 1871. 
Dr. Bar]>^ett : I have witnessed with pleasure the 
exercises performed by a pupil of yours with the Par- 



lor Gymuavsiuuiii, on the occasion of the State Teach- , 

ers' Convention at Lockport, and am favorably im- | 

pressed to sucli an extent that 1 should like to see | 

them in every school. It is an admirable contrivance, I 

and seems to be eminently adapted to versatility and : 
effectiveness of exercise. 

J. DORMAN STEELE, | 
Elmira Free Academy. 

From the Lockport Daily Journal, July 27, 1871. 

The State Teachers' Association. -^^ * - * * * * i 

The President announced an exercise by Master HelnmuUer, ! 

of New York, of Barnett's Parlor Gymnastic Chest Expander, \ 

which has recently been adopted by the Board of Education in \ 

the city of New York for tlie use of schools. The exercise i 

was very tine, especially the posturing, and was received with ^ 

evident satisfaction by the many teachers present. \ 

From the Syracuse Daily Standard, August 1, 1871. 

New Yokk State Teachkrs' Convention. — ^ - * , ^ 
-X- * ^5- npj^g evening's exercises at the hall commenced \ 
with an exliibition by Master Heinmuller, a pupil of one of 
the public scliools of New York, with a novel apparatus called 
Dr. Barnett's Chest Expander. The young lad went through 
the movements finely, and met with the plaudits of those pre- 
sent * * -Je- -Je- -Jf -x- -X- -X- * 



25 

SIZES. 

To make the No. 1, take off the top band of the Xo. 
2, by withdrawing the pins from both handles, one 
band only being retained in its place by replacing the : 
pins. This size is for very small children or invalids. ; 

No. 2 is for children of from 6 to 12 years of age, ; 
and is not very well adapted to adults. 

No. 3 is for youths and ladies. : 

No. 4, for adults of ordinary strength. 

No. 5, for persons of extra strength. Tliose desiring \ 
to prepare tiiemselves for the heaviest class of gym- i 
nasties will find this size an elfective assistant and try j 
the strength of a muscular arm. Its action can be i 
made to equal fifty pounds. 



DIRECTIONS. 

J^jeej) the heels close together^ the toes turned outward^ 
the chest throifm for icardy2Lnd the mouth slightly open, 
that the lungs may have full play. Keeping the heels 
together has reference to the 1st and 2nd series, in 
which the body is erect. 

Always hold the handles per pendicidarly^ grasping 
them firmly heloio the hand^ and iyi the part curved for 
that purpose ; the thumb shoidd not he placed on or 
above the rubber band^ but shoidd bend to form the 
grasps the end overlapping the second joint of the first 
finger^ as shown by theloioer hands of Fig, 1. 

Always keep the band tightened so that its tension 
may be felt. 

In no case is it necessary to stretch the band to its 
iiery utmost capacity,^ nor to let it relax entirely,, or 



26 

(citJi " fitfddvu jerk. If rnort fr>r(y is req}tlr< d 
: the huiid^ <fs explained on poge 69, 

The number of times for repeating the movements 

in eacli exercise will be determined according to the 
' disposition and strengtli of the person using the appa- 
1 ratus, but for several persons exercising as a class, it 
I will, of course, be necessary to observe some unifor- 
i mity of movement. [See Tableaux, page 73 ; to 
^ teachers, page 99 : and class exercise, page lOl.] 

There is no special time for using the apparatus. 

except tliat soon after eating, no umisual exertion is 

beneficial. 

There are a great many persons wiio, in their enthu- 
siasm on commencing^ imagine that they must employ 
the greatest amount of etibrt and rapidity in exercis- 
ing, as though the most beneficial results would be in 
proportion to the amount of force emploj^ed. The 
effect of this error often produces a slight feeling of 
soreness, causing discouragement. This is frequently 
the case with persons of sedentary habit and unaccus- 
tomed to exertion differing from their usual avoca- 
tions, and can almost always be avoided by beginning 
with moderation. To remove any such inconvenience, 
however, the use of cold w^ater, either as an applica- 
tion or bath, and the continuance of the exercises 
more moderately, w^ill liaAC the desired effect, and 
those irh (J persevere in the vse of this etpjjet ratus \rith 
ordi/arrj/ judgment and common sense are eissured that 
tliey v'ill reap the benefits of their efforts in the attetin- 
ment of the highest degree ef he(dth a nej strength pos- 
sihle to their errnstitiition. 



27 



iV<?^6.— The hand or arm'designated as ''at rest," should not be moved 
until the change of movement is indicated in the instructions. The effec- 
tiveness_of the exercises will be materially increased by keeping a flrm 

GRASP OP^THE HANDLES. 

FIRST SERIES. 

Any of these may also he used for class exercise. 




1st EXERCISE. 

SHOULDERS, ARMS AND CHEST. 

Position as in Fig. 1, holding the band horizontally 
across the chest, the hands being level |with the 
shoulders. 



28 i 

3I0VEMEXTS — Both hands. — 1st, cany tlie band up 

to and over tlie head, as in Fig. 1, dotted anns\ 2d^ | 

backward and doAvn to the neck, as in Fig. 2, dotted \ 

arms; 3d, tVom the back of the neck down, as in \ 

I Fig. 2 ; 4th, up to the back of the neck ; 5th, over i 

the head, as in Fig. 1, dotted arms ; 6th, carry the \ 

band forward and down to position. Repeat. \ 

2iid EXERCISE. 

i " - I 

I ARMS AND OHEST. | 

Position as in Fig. 2, holding the band behind, both | 
arms extended downward. \ 

Movements — JLeft hand at rest. — 1st, raise the right 
hand to the right shoulder, the band passing obliquely 

' across the back, as in Fig. 3 ; 2d, straighten the 
right arm upwards, as in Fig. 4 ; 3rd, bring the right 
hand doAvn again to the right shoulder, as in Fig. 3. 

! Repeat. The reverse movements are made in the same 
manner, with the left hand up and the right hand at 
rest. 

I 3rd EXERCISE. 

ARMS AND SHOULDERS. 

I Position. — The right arm bent over the head, the 
I left arm bent, its elbow level with the waist, as in 
I Fig. 5, dotted arm b, the band being held obliquely at 
i the left side. 

Movements — Both hands. — 1st, carry the right 
hand to the back of the head ; 2d, bring it u]) again 
over the head forward, down to and in front of the 
forehead ; 3d, up again over the head, backward to 
the back of the head ; 4th, up and over the head to 
position. The band in these movements will pass back 
and forth at the left side. The left hand will move very 



slowly, while the right hand describes a semicircle ; 
from the forehead over to the back of the head, and 
vice verse. Repeat. The reverse movements are with 
the band at the riglit side, the left arm bent over the 
head, and the right arm bent, its elbow level with the 
waist. 

4th EXERCISE. 

ARMS, SPIXE AXD CHEST. 

Position as in Fig. 6, both arms extended down- j 
ward, the band held in front, and being horizontal. 

Movements — Left hand at rest, — 1st, carry the i 
right hand np to the forehead, as in Fig. 7 ; 2d, over | 
the head backward, and down against the right shoul- ; 
der blade, as in Fig. 3 ; 3d, down behind to the level 
of the left hand, as in Fig. 2 ; 4th, now raise the left 
hand up to the back of the head ; 5th, carry it over 
the head forward, and down to the forehead, as in Fig. 
7 ; and, 6th, down to position. Repeat. The reverse 
movements are made by commencing the exercise with 
the left hand. 

5th EXERCISE. 

ARMS, SHOULDERS, ELBOWS AXD CHEST. 

Position as in Fig. 2, dotted arms., both arms bent, 
the band being held at the back of the neck. 

Movements — JOeft arra at rest, — -Ist, straighten the 
right arm laterally on a line with its shoulder, as in 
Fig. 8 ; 2d, back again to position. Repeat. The 
reverse movements are right arm at rest, left arm 
moving. 

6th EXERCISE. 

CHEST AND ARMS. 

Position as in Fig. 1, holding the band horizontally 



30 

i 

across the chest, the hands being at the shoulders. 

Movements — Bot/i hands, — 1st. cany the band np 
over the head, as in Fig. 1. doff^:(^ arms : 2d, back- 
ward down to the back of the neck, as in Fig. 2, 
dotted arms : ;3d. np again over the liead, as in Fig. 
1. dotted. <'r/ns : 4th. down to position *. 5th. straighten 
both arms out in front, as in Fig. 9 ; 6th, back to po- 
sition; 7th. again carry the band up over the head; 
8th. backward down to the back of the neck ; 9th, up 
again over the head; 10th. down to position; 11th, 
extend the arms in fi'ont : r2th. bring the band back 
to position. Repeat. 

7th EXERCISE. 

SPINE, CHEST AXD ARMS. 

Position as in Fig. 2, dotted ar/ns. both arms bent, 
the band held at the back of the neck. 

Movements — Left arm <it rest. — 1st, drop the right 
arm. as in Fig. 3 ; 2d. carry it up again to position. 
Repeat. Reverse witli right arm at rest, left arm 
moving. ■ 
8th EXERCISE. 

ARMS AXD SHOVLDERS. 

Position as in Fig. 12, dotted, a/rms A, both arms 
obliquely downward, the ban-l being in front, and 
held horizontal. 

MovEMEN'T- — Left h<://,f7 ,a rcc^t. — 1st. carry the 
riglit hand obli<[Ufly up and across the chest to the * 
left ^lioiildc']-. as sliown by d<At<id arm B, Fig. 6; 2d, j 
drop tlie riglit haiid down to position : ^^-d. now raise ' 
the left hand up to and across the chest to the right i 
shoulder, 4th, down agaiu to position. Repeat, mov- 
ing: each hand alternately. 



31 




Fior. 2. 



9th EXERCISE. 

AEMS, WPvISTS AXD SHOULDERS. 

Position as in Fig. 6, both arms extended down- 
ward, the hand being in front, and hekl horizontal. 

MovEMEXTS — Left arm at re^t. — 1st, carry the right 
hand obliquely np and across the chest to the left 
shoulder, as shown by Fig. 6. dotted arm : 2d, up to 
the forehead, as in Fig. 7 ; 3d, carry the right hand 
out in front from the forehead, extending the arm ob- 
liquely upward, as in Fig. 10, dotted arm B : -Irth, bend 
the arm, carrying the right hand back to the forehead, 
as in fig. 7 : 5th, down to the shoulder, as in Fig. 6, 
dotted arm B; and, 6th, down to position. Repeat. 



32 

The reverse movements, are witli riglit liand at rest, 
left hand movmg. 

10th EXERCISE. * | 

SHOULDEES AISTD ARMS. i 

Position as in Fig. 9, both arms being straight out | 
in front. 

MovE:\tE>;TS — Left liand at rest, — ist, move the 
right liand horizontally to tlie right, as in Fig. 9, 
dotted arms ; 2d, back to position. Repeat. Reverse 
movements are right hand held at rest, Avhile the left 
hand is moving. 

11th EXERCISE, 

AVEISTS A^sD ARMS. i 

Position as in Fig. 9, both arms extended in front, 
on a line with the shoulders. 

Movements — Hais^ds Oxly — Left hand at rest. — 
1st, turn the right hand at the wrist inward toward 
the chest ; 2d, outward ; 3d, left hand, same move- 
ment; repeat with each hand alternately, and vary 
by turning both hands at the same time.* 

12th EXERCISE. ^ 

arms and shoulders. 
Position as in Fig. 11, the left arm extended later- 
ally and level with the shoulder, the right arm bent, i 
the right hand against the chest, the band being hori- 
zontal. 

Movements — Left arm at rest. — 1st, carry the 
right hand up and over the head down to the back of 

4 ' 

* For this Exercise, I am indebted to Mr. Clias. F. Olney, Vice-Principal 
of Grammar School 26. 



83 I 

the neck, as shown by dotted arm Fig. 11 ; 2d, up \ 
over the head, forward and down again to position, j 
Repeat. The reverse movements are right arm ex- : 
tended, and at rest, while the left hand is moving. 




Fig. 3. 



13th EXERCISE. 

ARMS AXI) SHOULDEPvS. 

Position as in Fig. 11, the left arm extended latter- 
ally and level with the shoulder, the right arm bent, 
the right hand against the chest. 

Movements — 2he left arm at rest, — 1st, carry the 
right hand to the right shoulder ; 2d, pass the right 
hand across the chest to the left shoulder ; 3d, back 
again to the right shoulder. Repeat. Reverse move- 
ments are right arm extended and at rest, while the 
left arm is moving. 



34 

14th EXERCISE. 



SHOl LDEES AND ARMS. 

Position as in Fig. 9. both arms being extended in 
front and level with the shoulders. 

MoYEMENTS — Left arm at rest. — 1st, bend the right 
arm inward, bringing the right hand np against the 
right shoulder ; 2d, then out straight to position ; :3d, 
bend the left arm inward, bringing the left hand 
against the left shoulder; 4th, straight out again to 
position. Repeat. 

15th EXERCISE. 

ARMS, SPl^E AND CHEST. 

Position as in Fig. 6, both arms extended downward, 
the band horizontal and in front. 

Movements — TJie left ho nd af /'(st, — 1st, carry the 
right hand up over the head backward and down to 
theleve>of the left hand, following the line of the 
(Jotted circJe in Fig. 10 ; 2d, up again over the head 
forward and down to position. Repeat. The reverse 
movements are right hand at rest, left hand moving. 

16th EXERCISE. 

ARMS AND ELBOWS. 

Position as in Fig. 5, the left arm down, the right 
arm bent over the head, the band at the left side. 

Movements — The left arm at rest. — 1st, straighten 
the right arm upward : 2d, bend the arm down to 
position. Repeat. The reverse movements are right 
arm down and at rest, the left arm bent over head 
and moving. 



35 

17th EXERCISE. 

AEMS AXD ^^'KISTS. 

Position as in Fig. 6, both arms extended down, the 
band in front. 

Movements — 77^6 left hand at rest. — 1st, move the 
right hand horizontally to the right ; 2d, back to posi- 
tion. Repeat. The reverse movements are right 
hand at rest, left hand moving. 




Fig. 4. 



18th EXERCISE. 

AKMS AND CHEST. 

Position as in Fig. 2, both arms down at full length, \ 
the band behind. | 
Movements — Left hand at rest, — 1st, move the right - \ 



36 



liaiid to the right : I'd. back to position. Repeat, Re- 
verse, ^'ith right Land at rest, left hand moving. 

19th EXERCISE. 

ARMS AXD ELBOV'S. 

Position as in Fig. 5, the right arm bent over the 
head, the left arm extended fall length down at the 
side. 

]Move:»ie N : — 1 It e rlnh t arm at rest. — 1 st, bend the 
left arm npward, as shown by dotted arm B, Fig. 5 / | 
2d, straighten the left arm down again to position, i 
Repeat. The reverse movements are with the left ann 
at rest, the right arm moving. 

20th EXERCISE. j 

ELBOWS, WRISTS AND AEM>. I 

Position as in Fig 8, thelett arm extt-uded latt-rally 
and level mth the shoulder, the right arm bent, its 
hand level with the shouldei'. the band at the back of . 
the neck. | 

3IovEME^^T> — Hit Itft arm at rest, — 1st, move the ; 
right handi to the l:>ack of the head as shown by c/o^- 
tedarm^^ Fig. 2d, move the right hand back to 
position. Repeat. The reverse movements are the 
right arm extended and at re-t. while the left arm is 
moving. 

21st EXERCISE. . j 

C HEST AXD SHOULDERS. 

Position as in Fig. 2, both arms down at full length, 
the band held behind and hciizontal. \ 

]\rovEME>TS — Both hands. — 1st, carry the band up | 
over tlie head as in Fig. 1, dotted arms \ 2d, down i 
again to position, stretching the band as it passes the 
shoulders. Repeat. 



37 

22d EXERCISE. 

SHOULDERS A:SI) CHEST. 

Position as in Fig. 1, holding the band horizontally 
across the chest, both hands being against the 
shoulders. 

MovE^iENTS — Both hands. — 1st, carry the band up 
OA^er the head down to the back of the neck, as shown 
by Fig. 2^ dotted arms ; 2d, back again to position. 
Repeat. 




Fig. 5. 

23d EXERCISE. 



ELBOWS AJs^D SHOULDERS. 

Position as in Fig. 6, both arms down at full length, 
the band held in front and hoiizontal. 



38 



Movements — JBoth arms. — 1st, raise both arms, ex- ; 
tending them in front level with the shoulders, as 1 
shown by Fig. 9 ; 2d, bend both arms, bringing the ■ 
hands up to the shoulder, as shown in Fig. 1 ; 3d, ex- 
tend the arms again out in froiit of the body ; ^th, 
down to position. Repeat. 

24th EXERCISE. 

ARMS AND W^RISTS. 

Position as in Fig. 9, both arms extended in front 
of the body, and on a level with the shoulders. 

Movements — Both hands. — 1st, bend both hands at 
the wrists, turning the palms of the hands downward 
facing toward the chest ; 2d, turn both hands up- 
ward, the palms turning outward. Repeat. ; 

25th EXERCISE. 

« HEST, SHOULDERS AND ARMS. 

Position as in Fig. 12, dotted arms B, botli arms ex- 
tended laterally on a line with the shoulders, the band : 
at the back of the neck. 

Movements — Both arms. — 1st, raise the right arm, : 
at the same time lowering the left arm, as in Fig. 4 ; j 
^1, lower the right arm, at the same time raising the | 
left arm. Repeat. These movements should be con- ! 
tinned like a " see-saw," following the part of the \ 
circle from B to A, and from A to B, Fig. 4. 

26th EXERCISE. 

ELBOWS AND ARMS. 

Position as in Fig. 13, the hands at the waist, the 

band held in front. j 

Movements — Both hands. — 1st, carry the band up I 

to the chest, as in Fig. 1 ; 2d, move both hands dow^n I 

again to position. Repeat. I 



39 




Fig. 6. 



27th EXERCISE. 

' SHOULDERS, ELBOWS AND ARMS. 

Position as in Fig. 14, the left arm extended 
obliquely upward, the right arm down full length at 
I the side. 

Movements — The left arm at rest — 1st, bend the 
right arm up in front, bringing the right hand up 
against the right shoulder, as in Fig. 18 ; 2d, 
straighten the right arm out in front on a level with 
the shoulder; 3d, down again to position. Repeat. 
Reverse, with the right arm at lest, and left arm 
moving. 



40 

28th EXERCISE. 

SHOULDERS AND AEMS. 

Position as in Fig. 10, the left arm extended 
obliquely upward in front, the right arm extended j 
down at the side. I 
MoTEMEXTS — The left (rna at rest. — 1st, carry the . 
right arm from its side, the right hand, following • 
j the dotted circle up to C, as shown in Fig. 10, the i 
I arm, in describing this half circle, being kept perfectly 
straight ; 2d, bring the arm down again to position, 
following the same line in descending. Kepeat. Re- 
verse, with the right arm at rest and left arm moving. 

29th EXERCISE. 

SHOULDERS AXD ARMS. 

Position as in Fig. 6, both arms down at full 
length, the band being in front. 

Movements — T/te left arm at rest. — 1st, extend and 
raise the right arm laterally, the right liand following 
the clotted Imes up to A in Fig. 14; 2d, carry the 
right hand down again, following tlie same lines to 
position, the arm being straight in tliese movements. 
Repeat. 

30th EXERCISE. | 

CHEST, AXD SHOULDERS. ' 

Position as in Fig. 1 3, l)0th liands at the Avaist, 

holdino; the band in front. j 

I 

Movements — Both ha /ids. — 1st, carry the band up 
to and over the liead, to the l)ack of the neck, as in 
Fig. 2, dotted arms ; 2d, up over the head forward 
and down again to position. 



41 

31st EXERCISE. 

ARMS, SHOULDERS AND ELBOWS. 

Position as in Fig. 18. both arms bent, the band 
held at the waist. - 

MoYE^tEXTS— Xg/^ hand at rest. — 1st, move the 
right hand to the right, as shown by dotted lines A \ \ 
2d, back again to position. Repeat. Reverse, with ! 
right hand at rest, left hand moving. 



,7^ 




Fig. 7. 

32d EXERCISE. i 

ARMS AND SHOULDERS. I 

Position as in Fig. 15, the left arm extended ob- j 
liquely downward in front, the right arm bent, the 
right hand over the back of the head, the left handle 





42 



held perpendicularly, the right handle held horizon- 
tally. 

MovEME>^TS — Left aTiii at rest, — Ist, carry the right 
hand from the line of the back of the head from B, 
following the dotted line forward to C ; 2d, move the 
right hand backward to position. Repeat. Reverse, 
wath light arm extended and at rest, the left hand 
moving. 

33d EXERCISE. 

CHEST, SHOULDERS AND ARMS. 

Position as in Fig. 2, both arms down at full length, 
the band held behind. 

Movements — J^eft (irm at rest. — 1st, raise the right 
arm to a level Avith its shoulder and extend it lat- 
erally, level with the shoulder, as shoAvn by dotted 
arms of Fig. 8 ; 2d, carry it down again to position. 
Repeat. Reverse, with the right arm at rest and left 
arm moving. 

34th EXERCISE. 

ARMS AND ELBOWS. 

Position as in Fig. 1 , dotted arnis^ both arms bent, 
the elbow^s on a line with the shoulders, the band over 
head. - 

Movements — Ljeft artn at rest. — Ist, straighten the 
right arm out sideways on a level with its shoulder, 
as in Fig. 8, dotted lines A ; 2d, bend the right arm up 
again to position. Repeat. Reverse, with right arm 
at rest and left arm moving. 

35th EXERCISE. 
Aims ANJ) shoulders. 
Position as in Fig. 16, both arms extended obliquely 
upward. 



Movements — L^ff hand at rest, — 1st, move the right 
liand to the right ; 2d, move the right hand back 
again to position. Repeat. Reverse, with right hand 
at rest, left hand moving. 

36th EXERCISE. 

SHOULDERS AXD CHEST. 

Position as in Fig. 16. both arms extended ob- 
liquely upward. 

Movements — Both hands. — 1st, carry the band 
overhead to the back of the neck, as in Fig. 2, dotted 
arms ; 2d, back over the head forward to position. 
Repeat. 




Fig. 



44 

• 37th EXERCISE. 

AllMS, WRISTS AND SHOULDERS. 

Position as in Fig. 16. 

Movements — Left hand at rest. — 1 st, turn the right 
hand to the right, so that the palm faces upward, the 
right handle will in this movement be brought al- 
most horizontal and pointing to the right, and the 
end of the band will pass across the right thumb, as 
shown in Fig. 20, Jiands B ; 2d, back to position, 
as shown by dotted hands. Repeat. Reverse, with 
right hand at rest, left hand turning. 

38th EXERCISE. | 

ARMS, WRISTS AND SHOULDERS. 

Position as in Fig. 16. ; 

Movements. — The same movements as in the 37th : 
Exercise, excepting that in this exercise both hands 
move at the same time, the left hand turning to the 
left, the handle pointing to the left, and the right 
hand to the right, as in Fig. 20. Repeat. 

39th EXERCISE. 

shoulders and arms. 

Position as in Fig. 16, both arms obliquely upward, 
position of hands as in Fig. 20, hands B. 

Movements. — 1st, move the right hand to the I 
right ; 2d, back to position. Repeat. Reverse, with j 
riglit hand at rest, and left hand moving. j 

40th EXERCISE. 

( hest, shoulders and arms. 
Position as in Fig. 14, the left arm extended ob- 



45 

liquely upward at the .side, the right arm down full 
length. 

Movements- -TAg /^/'^ arm at rest. — 1st, carry the 
risjht arm from its side straio-ht out in front, straig^ht 
upward, backward and down, the right hand describ- 
ing the complete circle at th^ side, as shown by the 
dotted circle in Fig. 10 ; the band will be thus brought 
behind and obliquely across the back ; 2d, carry the 
arm upward, forward, and down to position, following 
the same circle forward, and keeping the arm always 
extended. Repeat. Reverse, with the right arm ex- 
tended and at rest, the left arm moving. 




Fig. 9. 



41st EXERCISE. 

CHEST, SHOULDERS AXD AVRISTS. 

Position as in Fig. 2, both arms down at full length, 



4(3 



the b((/id bi/ii/ul : the handles shoukl m this exercise 
be hekl obliquely, as in Fig. 6 ; this Avill bring each 
end of the band across the knuckle joints of the first 
fingers. 

MovEMEXTS — Ztft lijind at rtst. — 1st, move the 
right hand horizontally to the right ; 2d. bring the 
hand back again to position. Repeat. Reverse, with 
right hand at rest, left hand moving. 

42d EXERCISE. 

CHEST AXl) AEMS. 

Position as in Fig. 17, the band passmg across the 
back just below the shoulders, the left arm extended 
in front, tlie right arm bent, tlie riglit hand up to the 
shoulder. 

MovEMEXTS — Ilhjhf arni <it /V.S'/. — ivt. bend the left 
arm, bringing the left hand up to the left shoulder; 
2d, extend tlie arm out again to position. Repeat. 
Reverse, left arm at rest, right arm moving. 

43d EXERCISE. 

ARMS AXD SH0riJ)EK>. 

Position the same as in Fig. 17. exeei)ting that, in- 
stead of the left arm being in front of tlu^ ^->ody, it is 
extended laterally. 

MoA'EMEXTS — Rig/it <.rr),i </f I'tst. — 1st. bend the left 
arm, bringing the left hand up to the left shoulder; 
2d, out again to position. Repeat. Reverse with 
left arm at rest, right arm moving. 

44th EXERCISE. 

CHEST, SPIXE AM) AKMS. 

Position as in Fig. 2, dotted (mns^ l>otli arms bent. 



47 

elbows level with tlie waist, the band at the back of 
the neck. 

MoYEMEXTS — Eaali arm (alternating, — 1st, lower the 
right arm, extending it obliquely downward, as shown 
by the Irn'^er arm of Fig. 4 : 2d, carry it up again to 
position; 3d, drop the left arm in same manner; 4th, 
carry it up again to position. Repeat. 




Fig. 10. 



45th EXERCISE. 

ARMS AND ELBOWS. 

Position as in Fig. 1 2, dotted arms A, both arms 



48 



extended obliquely at the sides, the band being in 
front. 

MoYEMEXTs — The left ovtn ot rest. — 1st, bend the 
right arm upward, carrying the right hand close up 
to the shoulder; 2d, down again to position. Re- : 
peat. Reverse, with tlie right arm at rest, the left | 

arm moving^. i 

i 

. 46th EXERCISE. | 

ARMS AXJ) SHOULDERS. ; 

Position as in Fig. 15, the riglit arm bent, the right i 

hand over the head, liolding tlie handle horizontal, the i 
left arm extended in front of the body, level with the 

shoulder, as in Fig. 15, cljjtted crm A. j 

Movements — BotJi Jnatds inoclmj at same time. — j 
1st, the left ha*nd moving downward, wliile the right ; 
moves upward ; 2d, both hands back to position. Re- 
peat, i 

47tli EXERCISE. ! 

j 

WRISTS AXD SHOULDERS. \ 

Position as in Fig. 15, the right arm bent, the right \ 
liand over the head, holding the handle horizontal, the ' 
left arm extended in front of the body, on a level with 
the shoulder, as in Fig. 15, dotted arm A. 

Movements — TJie left arm at rest — 1st, turn the : 
right hand, so that the right handle is brought from | 
the horizontal to the perpendicular; 2d, back to posi- | 
tion. Repeat. Reverse, with the left hand over head, 
the right arm extended, and at rest. 

48th EXERCISE. 

ARMS AND SHOULDERS. 

Position as in Fig. 15, the left arm bent, the left 



i 

49 

hand over ]iea<l, liolditig the liandle ptrptiidintlarly^ 
the right arm extended hi front of tlie body, level 
with the shoidder, as in dotted (inn A, Fig. 15. 

Movements — The left fmn at rest. — 1st, lower the 
right arm to a level with the waist, keeping it ex- 
tended ; 2d, raise the right arm so that the right 
hand is brought level with the foreh<^ad. Repeat. 
Reverse with right arm at rest, left arm extended 
and moving. 




Fig. 1'. 

49th EXERCISE. 

SHOULDERS, ELBOW'S AND ARMS. 

Position as in Fig. 15, the left arm bent, the left 
hand over head holding the handle horizontal.^ the 



50 

right arm extended level with its shoulder, as in | 
dotted arm A J Fig. 15. ^ 
Movements — 7'he right arm at rest. — 1st, pass the \ 
left hand over the head laterally to a line with the | 
right ear; 2d, over the head laterally, and down I 
to the left shoulder; the hand in this exercise will pass 
in the direction from shoulder to shoulder. Repeat, j 
Reverse, with the right arm bent over head, and left 
hand moving. 

50th EXERCISE. 

ARMS AND SHOULDERS. 

Position as in Fig. 6, both arms down at the sides, \ 

the band being in front. i 

Movements — The left arm at rest, — 1st, raise the | 

right arm extended, up to a level with the shoulder ; ! 
2d, bend the right arm, bringing the right hand up 

against the right shoulder; 3d, straighten the arm : 

again; 4th, lower it again to position. Repeat. Re- ; 
verse, with right arm at rest, left arm moving. 

51st EXERCISE. 

SIIOI LDERS AND ARMS. 

Po>ition as in Fig. 14, the left arm extended ob- \ 

liquely upward, the right arm down at the side. j 

Movements — Both hands. — 1st, raise the right hand i 

and lower the left, tbl lowing the dotted circle from A | 

to B and from B to A, Fig. 14 ; 2d, raise the left and \ 
lower the right. Repeat in continuous movement, 

52d EXERCISE. 

ARISIS AND SHOULDERS. 

Position as in Fig. i 8, the left arm extended later- 



51 

ally, the right arm bent, the riglit hand against its 
shoulder. 

Movements — Left arm at rest, — 1st, carry the right 
hand obliquely down across the chest to the waist, on 
a line with the left shoulder, as in dotted arm and 
band Fig. 18; 2d, carry the right hand up ob- 
liquely across the chest to position. Repeat. Re- 
verse, with the right arm extended and at rest, left 
arm moving. 



c t, _ c 




Fig. 12. 

53d EXERCISE. 



SHOULDERS AND AKMS. 

vPositioil as in Fig. 5, the left arm extended down 
at the side, the right arm bent over the head. 



j 52 

Movements — Tlie. left arm at rest, — 1st, carry the 
right hand forward, and down to the left shoulder; 
2d, carry it up again to position. Repeat. Reverse, 
with left arm up, right arm down and at rest. 

54th EXERCISE. 

ARMS AND SH0UT;DEHS, 

! Position as in Fig. 16, (lotted arms B, both arms ex- 
I tended upward. 

I Movements — The left arm at rest. — 1st, carry the 
right arm extended down to a level with its shoulder ; 
2d, bend the arm, carrying the right hand across the 
chest to the waist at the left side, as shown by dotted 

I arm and hand C\ Fig. 16 ; 3d, carry the right hand up 
and across the chest, extending the arm as before ; 
4th, raise the arm to position. Repeat. Reverse with 
right arm at rest, the left arm moving. 

55th EXERCISE. 

ARMS, ELBOAVS AND SHOULDERS. 

I Position as in Fig. 6, both arms extended down the 
\ band in front. 

I Movements — jBot/i hands, — 1st, each hand mov- 
I ing laterally in opposite directions ; 2d, back to posi- 
1 tion. Repeat. 

56th EXERCISE. 

<^HEST and AR^NfS. 

Position as in Fig. 2, both arms extended down, the 
I band behind. 

Movements — Both hands alternating, — 1st, raise 
the right hand, carrying it up against the right shoul- 
der blade ; 2d, down again to position ; 3d, raise the 



left hand up to the left shoulder blade ; 4th, down to 
position. Repeat. 

57th EXERCISE. 

ARMS AND SHOULDKUS. 

Position as in Fig. 9, both arms extended in front 
on a level with the shoulders. 

Movements — Both hands, — 1st, both hands moving 
laterally iu opposite directions, as shown by dotted 
arms : 2d, back to position. Repeat. 

58th EXERCISE. 

ARMS AND SHOULDERS. 

Position as in Fig. 9, both arms straight out in 
front and level with the shoulders. 

Movements — Both hands alter)tating. — 1st, move 
the right hand to the right ; 2d, back to position ; 3d, 
move the left hand to the left ; 4th, back to position. 
Repeat. 

59th EXERCISE. 

CHEST, ARMS AKD SHOULDERS. 

Position as in Fig. 12, dotted anus B, both arms ex- 
tended laterally level with the shoulders. 

Movements — Both arms. — 1st, raise both arms as 
shown in doffed arms C, Fig. 1 2 : 2d, lower both arms 
to position. Repeat. 

60th EXERCISE. 

AR3[S, SHOULDERS AND SPINE. 

Position as in Fig. 1, dotted arms^ both arms bent, the 
cdbows on a line with the shoulders. 

Movements — Both arms alternatuig, — 1st, lower 



the right arm, bringmg the elbow on a line with and 
against the waist, as in dotted c//*//i B, Fig. 5 ; 2d, raise 
the right arm and lower the left, bringing the elbow^ 
on a line with the waist. In tliese mov-ements both 
hands describe the half circle as shown from dotted 
arm B to dotted arm A, aytd vice-versa. 




Fig. 13. 



6 1 St EXERCISE. 

CHEST AND ARMS. 

Position as in Fig. 2, dotted arms., both arms bent, 
the band at the back of the neck. 

Movements — Both hands. — 1st, move both hands 
to the right ; 2d, move both hands to the left ; 3d, 
back to position. Repeat. 



55 i 
62d EXERCISE. i 

ARMS. I 

Position as in Fig. 1, both arms bent, the hands 
close up to the shoulders, holding the band horizontal- I 
ly across the chest. 

Movements — Left hand at rest, — Ist, move the 
right hand laterally away from the left hand to the 
outside line of the dotted elbow; 2d, back to position. 
Repeat. Reverse, with right hand at rest, and left I 
hand moving. 

63d EXERCISE. \ 

ARMS AND CHEST. i 

Position as in Fig. 1, both arms bent, the hands \ 
close to the shoulders, holding the band across the i 
chest. 

Movements — Both hands, — 1st, move both hands 
in opposite directions, extending both arms laterally ; 
2d, bend both arms back to position. 

64tli EXERCISE. i 

ARMS AND SHOULDERS. 

Position as in Fig 19, the left arm at the left side, 
the right arm bent, the right hand against the chest, . 
the band held obliquely. 

Movements — The left hand at rest, — 1st, carry the 
right hand up above the head, keeping the arm bent as 
in dotted arrn^ Fig. 19; 2d, down again to position. 
Repeat. 

65tli EXERCISE. 

ARMS AND CHEST. 

Position as iu Fig. 2,botii arms down at full length, 
holding the band behind. 



56 

MoYE^LENTs — BotJi an, IS alterudteh/. — Ist, raise the 
right hand to the right shoulder, as in Fig. 3 ; 2d, 
straighten the riglit arm upwai'd, as in Fig. 4 ; :3d, 
bring tlie right liand down again to the shouhier ; 4th, 
down to position : oth, raise the left hand to the left 
shoulder , 6th, straighten tlie left arm upward ; Tth, 
down to the shoulder ; 8th, down to position. Repeat. 

66th EXERCISE, 

SPINE, ARMS, SHOULDERS AXD CHEST. 

Position as in Fig. 6, both arms down at full length, 
; the band in front. 

Movements — BotJc arms alternathiy. — 1st, carry the 
I right hand up over the head, backward, and down to 
I the level of the left hand, as in Fig. 2 ; 2d, raise the 
^ left hand, carry it over the head, forward, and down 
to position, each hand moving in quick succession. 
Repeat. 

67th EXERCISE. 

ARMS, ELBOWS, AND CHEST. 

Position as in Fig. 2, dotted arms ^ both arms bent, 
the band across the back of the neck. 
I Movements — The left ar/n at rest. — 1st, extend the 
I right arm laterally on a level with its shoulder ; 2d, 
'\ back to position ; 3d, extend the left arm laterally 
1 on a level with its shoulder ; 4th, back to position. 
I Repeat. 

68th EXERCISE. 

i SPINE, CHEST AND ARMS. 

Position as in Fig. 2, dotted arms^ both arms bent, 
the band across the back of the neck. 

]\rovEMENTS — Ijoth avms aJternatinii, — 1st. drop the 
riglit arm as in Fig. 3 ; 2d, bring it up again to posi- 



57 I 

tion; 3d, drop the left arm; 4th, raise it again to \ 
position. Repeat, each arm moving in quick succes- j 
sion. 




Fig. 14. 



69th EXERCISE. 

WRISTS, ELBOWS AND ARMS. 

Position as in Fig. 6, both arms down at full length, 
the band in front. 

Movements— ^OJ^A hands, — 1st, move the right hand 
to the right, and the left hand to the left; 2d, back 
again to position. 



58 

70th EXERCISE. 

ARMS AISTD SHOULDERS. 

Position as in Fig. 12, dotted arms A, both arms 
extended obliquely down, the band in front. 

Movements — The left hand at rest, — 1st, carry the 
right hand up to and against the right shoulder; 2d5 
carry it upward, bending the arm as shown in Fig. 19, 
dotted arm y 3d, straighten the arm obliquely upward, 
as in Fig. 4; 4th, bend the arm as in Fig. 19, dotted 
arm ; 5th, bring the right hand again dow^n to tlie 
shoulder ; 6th, down to position. Repeat. 

71st EXERCISE. 

ARMS. 

Position as in Fig. 9, both arms extended in front, 
level with the shoulders. 

Movements — Both hands. — 1st, bring both hands 
toward the chest, stretching the band until the arms 
extend almost laterally ; 2d, relaxing the band back 
to position. Repeat. 

72d EXERCISE. 

SHOULDERS AND ARMS. 

Position as in Fig. 12, both arms dow^n obliquely, 
the band in front. 

Movements — Both hands alternating, — 1st, raise 
the right hand to the forehead, as in Fig. 7 ; 2d, downi 
again to position ; 3d, raise the left hand to the fore- 
head ; 4th, down again to position. Repeat. 

73d EXERCISE. 

SPINE, CHEST AND ARMS. 

Position as ir) Fig. 2, both arms down at full length, 
the band behind. 

Movements — I-i^ft hand at rest, — 1st, raise the right 



59 

hand, carrying it over the head, as in Fig, 5; 2d 
down again to position. Repeat. Reverse, with the 
right hand at rest, left hand moving. 




Fig. 15. 

74tli EXERCISE. 

ARMS AXD ELBOWS. 



Position as in Fig. 6, both arms down at fnll length, 
the band being in front. 

Movements — J^^ft hand at rest. — 1st, carry the 
right hand obliquely across the chest to the left 
shoulder, as in dotted arm. Fig. 6; extend the arm in 
front on a line with the shoulder, as in Fig. 10; 3d, 
back to the shoulder ; 4th, down to position. Repeat. 



60 

75th EXERCISE. 

AinrS AND ELBOWS. 

Position as in Fig. 1 ; both hands close tc the shoul- 
ders, the band across the chest. 

Movements — Both hands. — 1st, carry the band up 
over the head, as in Fig. 1, dotted arms ; 2d, down to 
position ; :3d, extend both arms in front, as in Fig. 9; 
4th, back to position. Repeat. 

76th EXERCISE. 

ARMS. 

Position as in Fig. 13, both arms at the side, the 
band at the waist and in front. 

Movements — Both hands, — 1st., carry the band up 
from tlie Avaist to the forehead, stretching the band in 
the movement so that it is at the greatest tension 
when passing the chest, each hand describing a semi- 
circle at the side from the waist to the forehead ; 2d5 
down again to position, with the same movements. 
Repeat. 

77th EXERCISE. 

SPINE, CHEST, SHOULDERS AND ARMS. 

Position as in Fig. 2, both arms down at full length, 
the band behind. 

MovE]MENTS — Botli hauds, — 1st, carry the band up 
over the head forward and down to the waist, stretch- 
ing tlie band in its upward movement, and relaxing 
as it goes down to the waist : 2d, up over the head 
backward and down to position. 

78th EXERCISE. 

SHOULDERS. | 

Position as in Fig, 16, lK)tii arms obliquely upward j 
in front. \ 



61 

Movements — The left arm at rest, — 1st, move the 
right arm backward until it reaches the perpendicular 
as shown by dotted arm B, Fig. 16 ; 2d, forward and 
down to position. Repeat. 



B 




Fi^. 16. 

79th EXERCISE. 

ARMS AND SHOULDERS. 

Position — Both arms bent, the band held horizontal- 
ly in front, and level with the forehead. 

Movements — JBoth hands altemaimg, — 1st, move 
the right hand to the right ; 2d, back to position; 3d, 
move the left hand to the left ; 4th, back to position. 
Repeat. 



62 

80th EXERCISE. 

ARMS AJS^D SHOULDERS. 

Position as in 79th exercise. 

Movements — Both hands, — 1st, move both hands 
laterally, in opposite direction ; 2d, back to position. 
Repeat. 

81st EXERCISE. 

SHOULDERS AND ARMS. 

Position as in Fig. 16, dotted arras B, both arms ex- 
tended upward. 

Movements — Both arms alternating, — 1st, carry 
the right arm extended in front doAvn to a level with 
the shoulder; 2d, bend the arm carrying the right 
hand across the chest to the waist at the left side, as 
shown by dotted arm C, Fig. 16 ; 3d, carry the right 
hand up and across the chest, extending the arm on a 
level with the shoulder ; 4th, up to position ; 5th, 
lower the left arm, extended, down to a level with the 
shoulder; 6th, bending the arm, carry the left hand 
across the chest to the waist at the right side ; 7th, 
raise the left hand across the chest, extending the arm 
level w^ith the shoulder ; 8th, up to position. Repeat. 

82d EXERCISE. 

SPINE, ARMS, AND CHEST. 

Position as in Fig. 2, both arms down at full length 
the band behind. 

Movements — Both hands alternating, — 1st, raise 
the right hand, carrying it over the head as in Fig. 5 ; 
2d, down again to position ; 3d, i-aise the left hand^ 
carrying it over the head ; 4th, down again to position, 
Repeat. 



03 



8Sd EXERCISE. 

ARMS, SHOULDERS AND ELBOWS. 

Position as in Fig. 12, dotted arms A, both arms 
obliquely down at the sides ; the band in front. 

Movements — Both hands alternately, — 1st, carry 
the right hand obliquely across the chest to the left 
shoulder, as in Fig. 6, dotted arm ; 2d, extend the arm 
in front on a line with the shoukler, as in Fig. 10 ; 3d, 
back to the shoulder ; 4th, down to position ; 5th, carry 
the left hand across the chest to the right shoulder, as 
in Fig. 6, dotted arm / 6th, extend the arm ; 7th, back 
to the shoulder ; 8th, down to position. Repeat. 

84th EXERCISE. 

shoulders, spine, arms and chest. 
Position as in Fig. 5, the right arm raised, the left 
arm lowered. 

Movements — Both arms, — 1st, carry the right hand 
over the head, with the right arm bent, and the left 
arm extended down ; bringing the right hand for- 
ward over the head and down as in Fig. 12, dotted 
arms A, raising the left hand, carry it across the 
chest, over the head and down behind, as in Fig. 2. 
Repeat, each hand following the other in continuous 
movement. 

85th EXERCISE. 

shoulders. 

Position as in Fig. 16, both arms obliquely upward. 

Movements — Both arms alternating, — 1st, move the 
right arm backward till it i-eaches the perpendicular, 
as shown) by dotted arms B, Fig. 16 ; 2d, forward to 
position ; 8d, move the left arm backward till it 



64 

reaches the perpendicular ; 4th, forward to position. 
Repeat. 




Fig-. 17. 

86th EXERCISE. 



SHOULDEPvS, CHEST AND AKMS. 

Positionas in Fig. 12. dotted arins C. both iirins 
raised full length. 

Movements — Botl^ Iw.nds. — 1st. carry the band 
down to the shoulders as in Fig. 2, dotted ^rrms ; 2d, 
extend the arms full length downward as in Fig. 2 ; 
3d, up to the shoulders as in dotted orms Fig. 2 ; 4th, 
up to position. Repeat. 

87th EXERCISE. 

AK:\rS AXl) ELBOWS. 

Position as in Fig. 11, the left arm extended lat- 



65 

erally, the right arm heiit, w ith hand up against the 
shoiddei'. 

M0VEMKM6 — Ric/ht ann at rest. — 1st, bend the left 
arm, brhiguig the left liand level with the shoulder; 
2d, out again to position. Repeat, and reverse with 
left arm at rest, right arm moving. 




Fig. 18. 

88th EXERCISE. 



ARMS, ELBOWS AND WRISTS. 

Position as in Fig. 13, dotted handles B, the band 
at the waist, the handles pointing obliquely upward. 

Movements — Both hands, — 1st, move the right 
hand to the right, and the left liand to tlie left ; 2d, 
back to position. Repeat. 



66 

89th EXERCISE, 

ARMS. 

Position as in Fig. 18, dotted hands A, the left 
arm extended obliquely upward at the -side, the right 
arm bent, the right hand at the waist. 

MovEME^Ts — Right arm at rest. — 1st bend the left 
arm to a level with the forehead ; 2d, out again to 
position. Repeat. Reverse, with left arm at rest, 
right arm moving. 

90th EXERCISE. 

ARMS A2s"D SH0U1/DER8. 

Position as in Fig. 12, dotted lines A A, both arms 
down obliquely at the sides, the band in fi'ont. 

Movements — Both hands alternating. — 1st, raise the 
right band to the right shoulder ; 2d, extend the arm 
upward obliquely, following the dotted right arm C, 
Fig. 12; 3d, lower the hand to the shoulder; 4th, 
down to position; 5th, raise the left hand to the 
shoulder, reversing tlie band ; 6th, extend the arm 
obliquely upward, following the dotted left arm C\ 
Fig. 12; 7th, down to the slioulder; Sth, dawn to 
position. Repeat. 

91st EXERCISE. 

CHEST, SHOULDERS AXD ARMS, 

Position as in Fig. 12,' <h>tfrd <irras C\ both arms 
extended upward. 

Movements. — 1st, carry the band down to the 
chest ; 2d, up to position. Repeat. 

92d EXERCISE. 

SHOULDERS, KLBOW8 AND ARMS. 

Position. — The right arm bent, the right hand at 



d7 

the back of the liead, the left arm down at the left 
side. 

Movements — The left arm at rest, — Ist, extend the 
right arm upward ; 2d, down to position. Repeat. 
Reverse, with right arm down, left arm moving. 




Fig. 19. 

93cl EXERCISE 



SHOULDERS A^S^D ARMS. 

Position as in Fig. 16, both arms extended obliquely 
upward in front. 

Movj::srENTs — Both arms, — 1st, bend both arms, 
bringing the band down in front of the I'oreheadj 
stretching the band as it reaches the forehead; 2d, 



back to position, relaxing the band in the upward 
movement. Repeat. 




Fig. 20. 

94th EXERCISE. 

SHOULDEKS, SPINli: AND ARMS. 

Position as in Fig. 4, the right arm raised, the 
left arm lowered, the band passing obliquely across 
the back. 

MoYEMEisTS — Both artns. — 1st, swing the left arm 
backward while the right arm is brought in front, 

; pointing obliquely upward : 2d, lower the right hand 
in front to a level with the waist, at the same time 
raising the left arm bent, bringing the left hand 
above the head, the body inclining slightly forward ; 
3d, lower the left hand and raise the right, the body 

I inclining very slightly backward ; 4th, swing the arms 
back to position. Reverse, Avith right arm lowered 

! and left arm raised. 

1 

i 95th EXERCISE. 

1 

i ( iiKSr, SIMNK AND ARMS. 

I Position as in Fig. 4, the right arm raised, the left 
i arm lowered, the band jjassing obliquely across the 

I back. 

i 



69 



Movements — Both arms, — 1st, swing the left arm 
backward while the right arm is brought almost in 
front, pointing obliquely upward, the body turning 
slightly to the left ; 2d, back to position. Repeat. 
Reverse, with left arm raised and right arm lowered, 

96th EXERCISE. 

For this exercise !?horten the I'jaiicl at both ends as descrihed below. 

Position as in Fig. 1 ; now drop the left hand, 
bringing the band perpendicular. 

The Movements are, raising and low^ering the right 
hand. Repeat^ and reverse, with left hand up and 
right hand down, 

X 




To Shorten the Band- 
When the apparatus is not sufficiently heavy in its 
action for some of the exercises, as for example *' The 
Health Lift," The Pulleys," &c., more weight or 
strain may be added by shortening the band. Tliis is 
done by holding one of the handles upside down^ in 
the left hand, make a loop by twisting the band near 
the handle, and passing the loop over the longest part 
of the handle, that is, the part usually grasped, as 
shown by the above cut. 



SECOND SERIES. 



The Exercises in this Series, though bringing 
into play the various muscles, act also direcrtlt 
upon the nervous system ; some of them through 
the great sympathetic nerve and base of the 

BRAIN. 

The movements are to be made very sIoic7y—so 
slowly, in fact, that the movements of the hands are 
almost imperceptible, and should be continued ac- 
cording to the strength of the person exercising. It 
is best to use any of them alternately with some 
of the exercises of the first series, and when used 
with music, a " Tremolo," or A^ery slow tremulous 
music assimilates best to the movements. The han- 
dles should be (/rasped tigJitly. 

For this series select the following exercises: — 
2d, 4th, 5th, 7th, 9th, 10th 12th, 13th, i4th, 15th, 
16th, 17th, 18th, 19th, 20th, 23d, 26th, 27t]i, 28th, 
29th, 32d, 34th, 35th, 39th, 40th, 42d, 43d, 44t]i, 
45th, 46th, 48th, 50th, 51st, 52d, 53d, 54t]i, 56th, 
57th, 58th, 59th, 62d, 63d, 64th, 67th, 70th, 71st, 
76th, 78th, 90th, and 96th. 



[2cl Frontispiece.] 




FORMING THE HOLLOW SQUARE. 

TO RESIST A ( AYALEY CHARGE. 

Sec pof/r 104. 



78 

TABLEAUX. 

It will be seen that nearly all of the First Series — 
the postures, combined exercises and Tableaux — can, 
by a little taste and judgment, be so varied and ar- 
ranged as to present beautiful scenic elFects for parlor, 
open air or school entertainments. A very pretty ef- 
fect is given to the movements by decorating the han- 
dles of the apparatus, tying a small bouquet, flower, 
ribbon or flag around the tops, the colors being varie- 
gated and arranged to show^ to the greatest advantage 
in blending. 

The various exercises, postures, &c., can be in- 
creased and diversifled more fully than is illustrated 
in this work. A little familiarity with the use of the 
apparatus Avill cause many new movements and fig- 
ures to suggest themselves. 

The Tableaux should be formed by such as take 
part in it remaining perfectly immovable until the sig- 
nal note indicates changey This rule should also 
be observed in the combined postures and exercises, 
the whole class moving as one 23erson. This, of course, 
can only be done wdth precision after a few^ rehearsals. 
The posturing and combination of figures may, if so 
desired, be without movements. The "cAcrn^/^" from 
one to another in that case will be all the action neces- 
sary. 

See Instructions to Teachei>, Class Exercises, &e., pages 9S>, 100. 101. 



74 

THIRD SERIES. 



THE HEALTH LIFT 




TKUNK, IIKAI), NECK, AllMS AND LEGS. 

This exercise is tlie same as the celebrated " Lift 
Cure," with the advantage that it does not necessi- 
tate A vast AAiOl NT OF EXERTION IN A CONSTRAINED 

AND vVWKWAKD TOsiTiON, and Avill bc found to accom- ' 
plish ((11 that is ckslred hy the most ardent votary of 
the fanioas lAftiny (Jitre^ of which so much has been , 
said and written. 

ArODE o¥ irsE. 
Take tw o expanders, phice one handle of each on I 



75 



the Hoor, tlie long parts of the handles lying against 
the heel of the boot, and the pins or upper parts of 
the handles lying agahist the soles ; this will bring 
the ends of the bands passing underneath the hollow 
or instep of the feet, as show^n by the engraving, and 
by keeping the feet down, the handles will remain 
fixed in position, though the feet can, if desired, be 
slid along the floor. The feet may be either spread 
apart, as shown in the figure, or kept close together. 

The movements are, bending the body and knees, 
with the band slightly taut. This will bring a hand 
level with and against each knee. Xow slowly raise 
the body to the perpendicular, and ^continue to raise 
the hands up to the lower part of the chest ; then, with 
the same movements, lower the hands, and gradually 
bend tlie body to the starting point ; or, by inclining 
the body to one side, we raise one hand and lower the 
othei*. Whe?i more foree is required^ the band may be 
shortened, as explained on page 69. 



76 

THE PULLEYS. 




SPINE, CHEST, SHOULDER AND ARMS. 

To perform this exercise, it is necessary to have 
two rings fixed in the door frame, wall, or other con- 
venient spot, the rings being perpendicular, as shown 
in the cut. The handles should be passed entirely 
I through, and then drawn close against the rings. The 
I handles will thus rest against one side of the lings, 
I while the bands will pass out of the other, as shown in 
I the engraving. The movements are, extending and 
1 bending the arm or arms either both together, or al- 
I ternately, and, if desired, raising and bending the 
j body to correspond with the arm movements. This 
I exercise may also be performed with the face toward 
i the rings, and going through the same movements, 



77 



either slow or fast, this will be just the same as saw- 
ing WOOD. 

ROWING THE BOAT. 



B 




SPINE, ( HEST, LEGS AND ARMS, HEAD AND NEGK EX- 
ERCISE, 

This exercise is, in effect, the same as handling the 
oars in rowing a boat, the twisting of the wrists cor- 
responding to the action of ''feathering the oar", and 
produces a pretty effect as a class exercise. 

To perform this exercise, two apparatuses are ne- 
cessary : one of the handles of each either passed 
through rings, as in "The Pulleys," or tied to the 
back of a (^hair placed against the one on which the 

* For this exercise I am indebted to Mr. F. J. Haggerty, Principal of 
Grammar School No. 4. 



performer is sitting : or they may be held by a second 
person, as shown in the engraving, either seated on a 

: bench, or upon chairs, with their backs toward each 
other. The band being parallel with the arms, the 
lower or longest part of the handles will be turned 
inward toward each other, while the tops of the han- 
dles W'ill be turned outward. The movements are 

^ with the arms bent and the hands grasping the han- 
dles, as shown in Fig. B. Both arms are extended 
suddenly, the handles twisted as in " feathering the 
oar." These movements will be like a person propel- 
ling the boat with his face to the bow. By securing 
two of the handles to any object in front of you, or by 
two persons seated opposite each other, one person 
holding a handle firmly on each knee, the ordinary 

I movements of rowing with the back to the bow of the 
boat can be performed. 



T9 

* FOURTH SERIES. 




These exercises are more especially designed to 
bring into action the muscles of the trunk and lower 
extremities, at the same time that they can be used 
for individual, combined or class exercise. 




SPI]S^E AND ARMS, HEAD AND NECK. 

This exercise is generally used at exhibitions at the 
beginning and ending of the exercises, as a greeting 
to the audience. The music should be very slow, a 
" tremolo" being the most appi-opriate for this figure. 
The movements are begun by taking position as in 
Fig. 1 of 1st Series, the body erect, both arms bent, the 
band across the chest. The 1st movement is : slow ly 
extend both arms, bending the body and lowering the 
head until the arms are extended full length on a level 



80 

with the shoulders, and the head is broiigRt t*) a level 
witli the arms. The 2d movement is, with tlie eyes 
looking downward, slowly raise the body, at the same 
time bending the arms inward ^ and the .3d movement 
wiien the arms are almost bent, as in Fig. 1 : bring 
botli hands np to the shoulders, th]'ow the head 
back, and raise the eyes, all simultaneously, to the 
position as in Fig. 1. 

This exei'cise can also be performed quickly, and in 
two movements, the 1st bending downv>\ard and ex- 
tending the arms, the 2d, up and back to position, as 
in Fig. 1. 




LKGS, KKK'l', ARMS, CHEST, HEAD, AND NECK. 

The position, as shown, is, left knee bent, the right 



81 



leg extended, the arms obliquely (lowii at the sides, 
the band held behind and liorizonta], the head thrown 
back. 

The movements are— 1st, raise the left hand, as 
shown by the dotted arm \ 2d, dowm again to position; 
3d, moving the right hand to the right : 4th, back to 
position; oth, moving the left hand to the left; 6th, 
back to position ; Vth, moving both hands at once, the 
right to the right, the left hand to the left, as shown 
by dotted lines C C ; 8th, bring the body erect by 
moving the hollow of the right foot against the heel 
of the left foot ; 9th, back to position. Repeat, and re- 
verse, w^th the right leg bent and the right arm 
raised. 




TRUNK, WAIST, LEGS, AEMS, HEAD AND NECK. 

The position of this exercise is, the body inclining 



82 



to the left and bending sliglitly forward, the feet 
somewhat apart, the left foot in advance of the right 
foot, the left arm extended down at the side, the right 
hand raised nearly up to the left shoulder. 

The movements are — 1st, inclinino* th^" hodv to the" 
right, as shown by the dotted fgure\ carry the right 
hand obliquely down, following the dotted line A, and 
raismg the left arm, following the dotted line B to the 
left shoulder ; 2d, incline the body, lower the left arm 
and raise the right arm back to position. Repeat. 




TKU^^K, LEGS, HEAD, XECK, A:ND ARMS. 

The position is, the left leg bent, the right leg ex- 
tented backward, the right foot •being in a transverse 
direction from the left foot, witli its liollow or instep 
in a line with the left heel; the body inclined forward, 
the left arm extended level with the shoulder, the 
right arm bent, its elbow level with the top of tiie 
head. 



83 

The movements are : 1st. move the right liaud back 
to the right slioulder; 2(1, bend the left arm, bringing 
the left hand to a level with the forehead ; 3d, extend 
the left arm again, and 4th, moA^e the right hand for- 
ward again to position; 5th, in one move throw the 
body backward, as in the dotttd f(jii re, having the left 
leg extended and the right leg bent, the feet and arms 
remainino' as thev were ; Gth, brino- the bodv. in one 
move, forward to position: 7th. back to dotted figure\ 
8th, forward to position. Kepeat. Tliese movements 
may also be made Avith the position of the legs re- 
versed, the right leg bent, the left leg extended, the 
right arm extended and the left arm bent. 




TRUNK, 1/EGS, HEAD, AND XKCK. 

Position— The left hg forward and flexed, the right 



84 

leg thrown backward, the left foot parallel with the 
left arm, the instep of the right foot in line with the 
heel of the left, the left arm extended, the right arm 
bent. 

Movements — 1st, bring both feet together, turning 
the body to the front, dropping the left arm to the 
side, and carrying the right hand across the chest to 
the left shoulder, bringing the band at the side, as in 
dotted arm and hand A and B, Fig. 6 ; 2d, back to 
position; 3d, advance the right about six inches from 
the left foot, bringing the body erect and flexing the 
left arm; 4th, incline the body forward, flexing the 
left knee and straightening the left arm; 5th, straight- 
en the body, flexing the left arm ; 6th, back to posi- 
tion. Repeat, and reverse with the right arm exten- 
ded, &c. 




HEAD, NECK, TRUNK, LEGS AND AKMS. 

Position — The left leg bent to an angle, the right 



85 

I leg exteiidod backward, the right foot being in a 
i transverse direction from the left foot, with its 
^ hollow or instep in a line^with the left heel, the body 
. inclined slightly forward, the left arm extended 
; obliquely upward, the left hand level with the fore- 
head, the right arm bent, the right hand resting 
i against the right hip. 

The Movements are — 1st, bring the hollow of the 
: right foot close against the heel of the left foot, bring- 
i ing the body erect ; 2d, throw the right foot forward 
i to position. Repeat. The position of the legs and 
I arms may be reversed in this as in the preceding 
postures. 



86 




HEAD, NECK, LEGS, AKMS AND (;HE8T. 

The Position is — The left leg bent, the right leg ex:- 
tended behind, the left foot pointing forward, the 
right foot pointing transversely with its instep or 
hollow, in line witli the left heel, the body inclining 

i very slightly forward, the left arm raised obliquely, 

i and the right arm lowered obliquely. 

The Movements are — 1st, bring the hollow of the 
right foot close against the heel of the left foot, bring- 
ing the body erect ; 2d, advance, by throwing the left 
leg forward, bending it as in position, advancing by 
repeating these movements. The position of the legs 

: and arms may be reversed, left foot being advanced, 

! and the right arm l aised. 




SPINE, LEGS A^D AKMS. ! 

The Poi^ition is — Tlie lelt leg bent, the right leg ex- i 
tended, the left arm extended obliquely down, the \ 
left hand level with the knee, the right arm extended ' 
obliquely upward. 

The MoA^enients are — Ist, lower the right hand, fol- 
lowing the dotted circle^ at the same time raising the 
left hand, thus reversing the position of the arms, , 
the left arm being raised, and the right lowered ; 2d, I 
bring both arms again to position ; 3d, wheel on the 
left foot facing to the rear, the right leg being swung i 
around to aid the body in turning; 4th, wheel on the | 



88 

left foot to front face. These movements may be made 
with the position of the arms and legs reversed, the 
left arm beinor raised, the rio;ht lowered; the rio-ht 
leg bent and the left leg extended. 




HEAD, XECK, TRUNK, LEGS AND ARMS. 

This Position is — The left leg bent, the right leg ex- 
tended, the toes of both feet pointing diagonally in 
front of the body, the left arm extended downward, 
the left hand just below the knee, the right arm ex- 
tended upward, the body inclining to the left. 

The Movements are — 1st, with the feet immovable 
incline the body to the right, lowering the right arm 



89 

and raising the left, placing the band as shown by the 
dotted lines ; 2d, incline the body to the right, as in 
position. 

TlfrXK. LE^S AXD ARMS. 

Th\< Position is ttie same as in Fig. 4 of the first 
serie>-. the body erect, the heels close together, the 
riglit arm extended obliquely upward, the left arm 
extended obliquely down. 

Tlie Movements are — 1st, lower the right arm and 
raise the left, following the dotted lines from B to A, 
at the same time drawing the right foot back, so that 
its histep is brought against the heel of the left foot, 
tui'iiing the body slightly to the right, ^d, lower the 
left arm and raise the right, moving tlie left foot 
backAViird, bringing its instep against the heel of the 
right foot, turning the body slightly to the left ; the 
feet should slide along, the body moving by a sort of 
swinging motion of the arms in raising them up and 
down. Repeat. 

The advance movements are made by bringing the 
heel of the left foot against the instep of the right 
foot, and then the heel of the right foot against the 
instep of the left foot, raising and lowering the arms, 
and turning the body in the forward movements as in 
the backward movements. 

HEAD, XECK, TRUXK, LEGS AND AllMS. 

This Position is the same as in the Supplicant. 

The Movements are — 1st, raise the right hand, car- 
rying it over the centre of the head forward and 
down in front to a level with the left hand ; 2d, raise 



! 90 ; 

: the left hand, carrynig it over the centre of the head i 
backward and down to position. The movements of | 
the hands should be continuous, the body inclining I 
I forward as the right hand is carried forward, and back- 
I ward aB the left hand is carried backward. 



91 

FIFTH SERIES. 




TKUI^K, LE(^S AXD ARMS. 

The positioij is, the i-ight feet close together. A 
stands with the right leg foi-ward, slightly flexed, the 
left leg thrown backward, the body erect, the right 
arm bent, the right hand at the waist, the left arm 

* For thiB exercise. 1 am indebted to Mi". John H. Myers, Vice-Principal 
of No. 11. 



92 



bent, tJie left hand raised. B stands with the right 
leg bent, tlie left leg thrown back, the instep of the 
left foot in line w ith the heel of the right foot, the 
body inclined slightly forward, both arms extended 
in front, the left arm raised, the left hand level with 
the lower part of the face, the right arm lowered, the 
right hand level with the waist ; the bands will cross 
obliquely and just touch. The movements are : 1st, 
both dravv the right feet back to the left, bringing the 
bodies erect ; 2d, reverse the position, A throwing the 
left leg forward, slightly flexed, and tlie light leg 
backward ; B throwino; the left leo- forvrard and bent 

o o , 

with the right leg extended backward, the left feet 
being close together ; and in the same movement re- 
verse the position of the arms, A raising the right 
arm and lowering the left, while B lowers the right 
and raises the left arm, the bands crossing obliquely 
as before, both stamping the feet in changing position. 
Repeat, and vary by A extending both arms and 
bending the leg, while B has both arms bent. 




IIM'NK. HEAD. XECK, ARMS AND LK(tS. 

Position — A has the right leg forward aud bent, 
the left leg extended sideways, the riglit arm ex- 
tended upward, and the left arm bent. B has the 
right leg thrown forward and bent, the left leg ex- 
tended, the right arm extended upward, the left arm 
bent, body and face to the rear ; the bands will cross^ 
that held by the left hands will pass under the band 
held by the right hands. 

The Movements are — 1st, B lowers the left arm, 
and wheeling to the right turns under the upper band, 



94 



with his back to A, bringiiio- both his feet together, 
while A coines to an erect position and remains im- 
movable, the four arms being extended upward; the 
bands in this movement will be parallel ; 2d, B lowers 
the left arm, wheeling to the left, tui'iis under the 
uj^per band and faces A ; 3d, A lowers the left arm, 
wheeling tothe left, nnder the upper l)and, and turns 
with his back to B, bringing his feet together, B re- 
maining immovable, the four arms extended upward; 
the bands will in this movement be crossed; 4th, A 
lowers the left arm, wheeling under the upper band, 
and comes again to position ; 5th, A and B wheel 
simultaneously, A by the left and 1> by the right, 
turning back to back; the bands in this movement 
will be crossed ; 0th, both wheel back to ])osition. 



95 




TRU:^sK. LEGS AND ARMS. 

Posiriuij, hack to back, both arms extended upward, 
the right legs thrown forward and flexed, the left legs 
backward, the bodies inclining backward. 

MoYEMEXTs.— 1st, Ining both feet together and 
bodies erect : 2d, bring the left feet close up to 
each other; 3d, throw tlie right feet for^5'ard; 4t]i, 
bend the arms, bringing the hands to the shoulders ; 
oth, bend the bodies forward as in dotted figures; 
6tli, the bodies upright again: 'J th, extend the arms 
sideways level with the shoulders: 8th, bring the 



96 



arms to the shoulders; Qth, extend the arms upward; 
10th, bring the bodies erect ; 11th, out to position. 




TRU2sK, AKMS AXD LEGS. 

Position. — The right legs foTO^ard and bent at an 
angle, the left legs thrown backward, the right arms 
extended in front level with the shoulders, the left 
arms extended upward. 

Movements. — 1st, each one brings the left foot 
against the right foot, bringing the body erect ; 2d, 
throw the right feet forward, bending the right legs ; 
3d, each one brings the left foot against the right foot, 
bodies erect ; 4th, out to position. The reverse move- 
ments are made by bringing the right feet back to the 



97 



left, and tlirowiiig the left feet backward, moving 
backward by these movements. 




"^^ TEUNK, HEAD, NECK, ARMS AND LEGS. 

Position — The right arms extended obliquely up- 
Avard, the left arms bent, the left hands level with the 
waist. 



* For some of the movements in this Exercise I am indebted to Miss 
Carrie V. Franklin, Principal of Primary Department No. 11. 



9^ 

\ Movements. — Ist, drop the right hands and raise \ 

the h^ft; 2d, drop the left hands and raise the right; 

3d, stamp the right feet, bringing them close to- ; 

gether; 4t]i, raise and lower the right and left hands ' 
I alternately ; 5th, back to position ; 6th, extend the ^ 
I arms upward ; 7th, raise and lower each band alter- : 
I nately, bringing the hands to the shoulders and ex- 
I tending the arms upward in the movement; 8th, back 
i to position; 9th, drop on one knee, having the bands ^ 
I crossed; 10th, up to position; 11th, extend the arms \ 
^ upward ; 12th, A lowers the left hand and B the right ; 
1 hand, A turns to the right and B to the left ; this will I 
: bring them back to back ; 13th, both stamp with each I 
i foot alternately four times; 14th, turn face to face by i 
: A lowering the left hand and B lowering the right ; j 

A turns to the left and B turns to the right; 15th, | 
i arms and hands to position. In these turning move- I 
j inents one band is held aloft, both A and B turning ; 
I under it. 

TKUNK, LEGS AND ARMS. 

I Position as on Page 88. A inclines to the right, I 
: the right leg bent, the left leg extended to the left, the | 
left arm extended downward, the left hand below the \ 
knee, the left arm extended upward ; B, a little to | 
the rear of A, inclines to the left with the left leg \ 
bent, the right leg extended to the right, tlie right arm 
extended downward, the left arm extended upward, i 
' Movements — 1st, A and B reverse positions by A I 
i inclining the body to the left and taking B's position, 
and B to the right, the body of A passing in front of 
B in the movement, the feet of both remaining im- 
movable; 2d, back to ])ositions. 



TO TEAOiifEps ornm&> 



For the sake of uniformity and precision, when used \ 
without music, each movement should be numbered : 
by the instructor, counting the first move as the 1st, 
the second as the 2d, and so on, and between each 
move count four regular |beats, whether the time be , 
fast or slow, making each movement at " one^^'^ thus ; j 
''one! ( movement ! ) two, three, four ; " one^'" \ 
(movement ! ) two, three, four, and so on. This will ; 
give a greater accuracy in timing the movements to ; 
music. Each separate exercise may be prolonged by 
repeating it, at the option of the teacher, or for the ; 
sake of variety, may be connected with the succeding 
ones, following up one after another without repeating ; 
each one separately more than once ; but, of course, a i 
class should become familiar with one exercise before 
being taught others. When used in a crowded class- 
room, select such exercises as are best adapted, and, ; 
if necessary, shorten the band, as explained on page 69. ■ 
Many schools use them also in the class-room as a re- i 
laxation, and in this manner the dragging weariness ; 
and monotony of study is broken w^hen at intervals, ^ 
even for a few seconds, and it will be found that by \ 
this method the mind is relieved and becomes more | 
impressionable on resuming study. Thus thne- Is \ 
gained^ not lost. ' 

There are a few teachers who, as they imagine to | 
save time, dispense jwith exercise in school, and, as a j 
means of expanding the chest, have recourse to a pro- 



100 

cess of pinionbig — that is, causing the cJiikl to sit or 
stand with its arms fohled behind. This is an error, i 
What in reality is needed is exercise^ that tlie kings 
and muscles of the chest may be properly brought 
into action, and not impaired by ligidity. Tliere are 
many exercises which can be used by the children ; 
without the necessity of rising from their seats, for ; 
which see class-room exei'cises, page 11<*. 

These exercises can be adapted to almost any music, ; 
by counting the strokes between each movement as \ 
already explained, and, if so desired, the movements \ 
may be indicated by notes a little heavier than the \ 
others ; but this will not be absolutely necessary, pro- | 
vided the plan of counting between each movement is 
followed. The change of position from one exercise to 
another can also be made by counting, or by a note 
louder than the rest, or one note forming part of the ; 
tune itsel£ For exhibitions, in such exercises in which | 
the movements are performed with the band at the ; 
back, the class should " about face," so that tlie uni- 
form movements of the band may be seen. 

These are, as before stated, not absolutely necessary, | 

if the system of counting is adopted, but when other- | 

wise, they are indicated by loud notes, where it is de- ' 
sired to pass on from one exercise to another, without 

stopping. Thus, from the 1st to the 2d exercise, the | 

1st ending in position, with the band acix)ss the chest, j 

three "signals," or loud notes may be used — 1st, for • 

the band overhead ; 2d, about face ; 3d, down to "post- \ 

tion'^^ in 2d exercise. But in the reverse movements \ 



101 



signals will not be necessary, as, lor instance, in the 
second exercise, or any other having a reverse move- 
ment. After exercising with the right arm a certain 
number of times corresponding to the music selected, 
the arm is brought back to position^'^ by a loud note 
or the end of the tune, which, of course, would be 
commenced again for the movements of the left arm, 
and continued on to the end ; but it should be so ar- 
ranged, that whatever music is chosen the number of 
moves in the exercise be made to correspond, that the 
movements may end with the end of the tune, or 
such part of it as has an apparent termination, even 
though a few notes be struck after the last move, or a 
part of the air played as a prelude before commencing 
the exercise. 

Between the exercises, as a rest, or in marching, the 
handles may be used as eastenets^ or by striking one 
; against the other, keeping time to the music. 

ANY EXERCISE IN THE BOOK MAY BE USED AS A 
CLASS EXERCISE. 

The first requisite, for a number of persons exer- 
; cising together with a view to uniformity in appear- 
I ance, is to size the class. This is done by placing 
j those who are to take part in the exercises in a line, 
I standing perfectly erect, so that the exact height of 
I each one can be judged. The shortest are then placed 
j in the front rank, the next taller in the next rank, 
I and so on gradually, the tallest forming the rear rank; 
I or, if another arrangement is preferred, the tallest 
I may form two rows in the centre, the shorter ones 
I descending in size on each side, from the centre rows, 
I toward tlie right and left. 



102 

[^jSfote, — Except in "Forming the Hollow Square," 
the word "Rank" will indicate the lines extending 
from side to side^ and " Cohimn " ^Y\\\ designate the 
lines from front to recfr,] 

In selecting the exercises it is not necessaiy to 

follow the order in which thev occur. Any of the 

*/ 

EXERCISES m THE BOOK, excepting "The Pulleys," 
MAY BE USED FOR CLASS EXERCISE. In some of the 
postures and combined exercises, effect is given by 
stamping the feet on changing position, but in such 
as the " Health Lift " and " Supplicant," it would 
not be appropriate. Many of the posture exercises 
may be increased, by facing to the sides and rear. 

The preliminary movement generally used at ex- 
hibitions is 

Position — The heels close together, toes turned out- 
ward, body erect and chest thrown forward. The ap- 
paratus, being upside doiim^ is held in the left hand. 
For these movements five signal notes are used, 
counting as in the other exercises, four regular strokes 
between each move, and moving at the "o'ne:^'' 1st, 
raise the left hand to the left shoulder; 2d, raise the 
right arm bent, carrying the right hand obliquely 
across the chest to the left shoulder, and inserting the 
two forefingers through the small elastic tie; 3d, 
bending the fingers, slip the tie off the handles, retain- 
ing it on the lower part of the fingers, and keeping 
the right liand close to the handles; 4th, turning the 
left hand downward, raising the elbow level with the 
shouldei's, in this manner turning the handles ready 
for the grasp ; 5th, with each hand grasping the lower 
part of a handle, move the right hand to the right 



108 

slioulder and the left hand to the left slioulder, coming 
to "Position'' as in Fig. 1. The first note of a '^tre- 
molo,'' or slow music, is then struck for — 

When the head is brought to a level with the 
shoulders and the arms fully extended, a second 
heavy note is given for the 2d movement, and a third 
heavy note to bring the body and head completely 
ei-ect and the eyes raised, as in Fig. 1 ; following 
which any exercise in the book, excepting the " Pul- 
leys,'" may be used for class exercise, in addition to 
the following combinations for tableaux, etc. 

Worming Eowtrc^ 
Position — Stand in columns, both arms raised, hold- 
ing the bands as shown. This figure is performed in 
columns. 

The Movements are — 1st, one column lowering the 
left hands and the other lowering the right hands, 
turn back to back, as in the i2th movement of The 
Combatants," tlien raise both hands : 2d, with the 14th 
nioA'ement in " The Combatants." again turn face to 
tace ; od, one column lowering tlie riglit and the otlier 
the left hands, turn half round, ivoin face, and bring the 
liands which are lowest in front of the forehead; 4tli, 
back to position : 5th. perform the same movement as 
tlie 3d. facing to the rear: 6t]j, back to position: in 
turning, tliose or. the right sliould lower tlie left liands 
and those on the left sliould lower the rio-]it Iiauils, 
turning to the lefr, and rirf /v/*.v// ; tliis vrill cause all 
to turn un'ler the upper liands: 7th, lower and raise 
each band altei'nately. the hands being brought level 

^ See first Frontispiece. 



104 

with the shoulderSj and extended upward, repeatmg 
these movements: Stli. perform tlie od movement 
again, and raise t'he bands from the fbrelieads. extend- 
ing these arms and lowering tlie otliei's, repeating 
these movements : 9th. back to position : lOtli, of the 
front couple, the one to the right lowers both luinds 
to the shoulders ; this will bring the bands passing 
obliquely upward towards her partner: of the second 
couple the one- to the lelt lowers botli handts to the 
shoulders, the one to the right in the thirdi couple 
lowers both hands to the shoulders, and so on. every 
other person on each side lowering the hand : the 
bands will thus form tlie Cross Bower ; all raise and 
lower the arms alternately. The number of times for 
repeating each movement by itself is optional. 

Position — lite fronf r<hil: kneeling on left knee, left 
arm extended, the hand level with the forehead, the 
right arm bent, its hand on the hip, the body inclined 
forward, the eyes directed to the hand in front. TJu- 
second, ravlx. left leg bent, the right thrown backward, 
left arm extended slightly below the horizontal, the 
right arm bent, its hand on the liip, body inclined 
slightly forward. 7yV' tJrrrd ronlx stands erect, the 
right foot pointing to the right, its heel dravvu up 
against the instep of the left foot, wliich is pointed to 
the tront, the left arm extend.ed level witli the shoul- 
der, tlie rig] It arm bent. 

3I()\'e:\i KX'j s, — 1st, all come to an ei'ect position, 
bringing the hands to tlie shoulders and band across 
the chest, as in Fig. 1, the middle rank drawing the 

* See second Frontispiece. 



105 

feet together and the tVont rank sprmgmg to the feet, 
all in one movement : 2d, all back to position, stamp- 
ing once on going into position and coming erect ; re- 
\ peat ; 3d, all come to the erect position again ; 4th, 
wheel to the right : 5th. reverse position, thus, that 
I which was the rear rank becomes the front rank, and 
i the former front rank becomes the rear rank ; in this 
I change of position the right arms will be extended and 
the right knees bent : 6th, all again come to the erect 
position, as in Fig. 1, repealing the 1st and 2d move- 
ment- : 7th. ei'ect : 8th, wheel to the left ; 9th, all drop 
the left arm at tlie side, carrying tlie right hand across 
the cliest to the left shoulder, as hi Fig. 6, dotted arrn 
B: lOtli, those at front ends of the ranks move slowly 
round as a pivot, while those at the rear ends will 
move quickly, bringing the wliole section front face 
to the front: 11th, go into position; repeat 1st and 
2d movements; 12tli, erect, as in Fig. 1; 13th, the 
rear I'ank and right half of the middle rank about 
face, and the front rank and left half of middle rank 
face to the left ; l-4th, the left end of the rear rank 
swings quickly around, the right end moving as a pivot 
very slowly ; this will bring the rank facing to the 
left : the right half of the middle rank will conform 
its movements to the rear rank, so as to bring it also 
facing to tlie left. This constitutes the first section. 
At the same time the front rank and left half of the 
middle rank, making the second section, forward a 
. few steps to the left ; the head of the second section 
wheels and marches to the rear, the other part of the 
; section follows, describing an angle or elbow in the 
: movement ; having ariived opposite the first section, 
it will halt ; the two sections now fbnning the parallel 



106 ; 

sides of a square; 15th, the long lines will now spread 
apart, each person leaving room for one between him- 
self and his neighbor ; the half ranks conforming to 
this movement, will spread apart so as to come op- 
posite these spaces ; 16th, the half ranks step forward i 
and fill in these spaces, making but one entire line on | 
each side ; 17th, the right line throw back the left leg, i 
and the left line the right leg, coming into the posture ! 

\ of 77ie Archer^ page 84, changing position, charging \ 
from left to right, and from right to left, repeating, i 
and then from the Archer to T//e Shrfjys/iooter, ' 
page 82. | 
To form the Hollow Square properly, there should i 
be four sections of three ranks each, rear, front and j 
sides, when space and a sufficient number permits ; in I 

: that case only the 1st and 2d movements can be made ; ^ 

^ and in breaking up to form the Archers the fi'ont and 
rear sections will advance toward each other, forming ; 
with the side sections similar to the letter ||=|| ; then | 
the front halves of the side sections will forward, to 

: make room for the middle sections, then the front and 
rear sections together forming the middle section or 
cross bar of the ||=||, will divide into two halves, the 
right half will swing to the right, the left half to the 
left, filling in the space in the side sections, executiiig 
the movements from the 7th to the Archers and Sharp- 

: shooters with any necessary modification.* 

This figure is performed in columns,and then in ranks, 
i The columns face each other, the position being 
i as in Fig. 1. 

j * Some of these movements were performed at an exhibition in Mr. ' 
j Lafayette Olneys' School, under the direction of Mr. Pettigrew. 



107 

Mo\ E^fEN is. — l>^t, bend tho body forward and ex- 
\vnd the arms obliquely upward, the liands of the 
opposite columns should meet and just touch ; 2d, back 
to position ; 8d, now in ranks the front rank about 
face, facing the .^eroraJ rank, Avhich is behind them, and 
form the arches; the tiiird rank about face, facing 
those behind tht m, and form the arches with the fourth 
rank, and so on, every other rank turning to the rear 
and facing the rank behind it ; -tth, back to position. 
Each move may be repeated separately a number of 
times before tui-ning. 

Forrnfng' th& Groye^s. 

This figui-e is performed in columns only, ever} al- 
ternate column theiug to the reai', the othei-s being 
front face. Position as in Fig. 4, the right arms 
raised obliqn(4y, and the left arms lowered obliquely; 
the hands of onc^ column should almost touch those of 
the next column. 

The movements are, raising and lowering each arm 
alternately; then remain in position awhile; now reverse 
positions by those columns which where turned toward 
the rear facing to the front, and those which were 
front face turn to the rear; each column now inclines 
to its rio;ht side ; the rio-ht hands, beino- raised, will 
touch ; after remaining thus a while, all raise and lower 
the arms as before, and then back to position; then 
reverse the position of the arms, raising the left and 
lowering the right, ^nd perform the same movements 
as before, except, in inclining, each column should in- 
cline to its left side. 

This figure is performed in ranks only, all face to 
the front. Position as in Fig. 1, dotted ((vms^ both 



108 

arms raised, tlie elbows on a line with the shoulders. 

.MovEMEX'is. — The same as in the 60th Exercise, 
the front rank moA ing the band to the right side, wlnle 
the second rank moves the band to the left side, the 
third to the right side, the fourth to the left side, each 
rank moving the band in the opposite direction to 
those in front of it. 

This figure is performed in ranks and columns. 

All front face. Position as in Fig. 1. 

The movements are, the first rank about fact: taking 
the posture of "The Fencers,'' page 91, with the 
second rank, which remains front face: the third rank 
in like manner turns to fence with the fourth, and so 
on, every other rank facing to the rear: then all front 
face, and back to position as in Fig. 1. 

Now, in columns wheel, each column turning, to 
alternately face the columns on its right and left, and 
crossing bands with them. The hands in the cross 
band movements should be alternately raised and 
lowered, reversing the positions of the bands. 

Position and movements the same as in ^' Rowing 
the Boat," page 77, except for a class exercise, benches 
may be used instead of chairs, and instead of securing 
the handles by means of rings two persons should 
exercise, seated back to back, as shown. 



109 




This ligiire is formed in sets of four, two persons 
having hold of one band, with the I'iglit arm extended 
upward, as shown. 

The Movements are — slackening the bands, bring 
the four right hands together, the arms being ex- 
tended, they remain thus for awhile, to form 

Then move the arms back again to position. 



llu 



A few examples are here given, not classified, to be 
improved upon, enlarged, or modified, as preferred. 
f?i executing the iiirning mocerneHt.'i with the tu^o 
bands, and turning entirely aronnd^ to avoid twisting 
thehands^ the handles should not he grasped too tightly. 
Quadrilles can be formed as usual, in sets of four 
or eight, and the movements made as in any ordinary 
set, slightly modified to adapt them to the inovements 
for using the bands ; as also in the Lanciers, tlie vari- 
ous changes to be made v^dth the bands will readily 
suggest themselves to any intelligent mind. 

Example: Form sides and heads as usual; then at 
the proper time raise the bands overhead, and com- 
mence the figure by partners bowing, first to each 
other, holding the band aloft, then turning under the 
band to the side couples, all incline or bow as usual, 
going through the various figures of an ordinary qua- 
drille or lanciers, passing, at times, under the l)and 
of the vis-(i-ris^ and riee verm. 

AYaltzes are pei-formed in the usual waltz step ; when 
by one person waltzing alone, the band is held OA'er- 
liead, as in Fig. 1, dotted, artns^ obliquely at the sides, as 
in Fig. 5, or obliquely across the back, as in Fig. 4, if 
rlesired, changing the position of the band from side to 
side in the waltzing. When two persons waltz together, 
the band should be held by both, and turning under the 
band in the same direction, or iji contrary directions; 
but, when each partner turns in opposite ways, the 
entire circle described by both, and the latitude of 
movement, will be much more circumscribed than 
when both waltz in the same direction. 

The Schottisches, Polkas &c., may be executed in 



Ill I 

the saine manner, with any modifications which may 1 
>^uggest themselves. j 

(^UAl)RlLLE FKiVRKS." ! 

1st Figure is performed by sets of four, in the same | 
position as " The Canopy," page 109. The movements \ 
are, bringing the hands togetlier, forming the " Bou- i 
qnet," fowering the arms and inclining to the centre, \ 
and making the complete curtsey. ! 

2d Figure, every body erect again, turn back to back, 
bend the arms, bringing the hands to the shoulders, : 
incline ve/y d'uihtl.ij forward, lowering the heads, thus 
saluting the other sets. 

3d Figure, all back again to position ; lirst, one | 
partnei* turns completely around under the band, back I 
to position, then the second, third and fourth, then | 
all turn at the same time. Tn these movements each 
one remains in place. 

4th P^igure, in starting from places, move complete- 
ly around in a circle back to places, all turning to the 
right : then reverse, by turning to the left, in these 
movements going conijiletely around and back to 
places. 

5th Figure, the same movements as the 4th, except 
that each set moves in a contrary direction to the 
others — one to the right, the other to the left, and so 
forth, and then reverse these movements. 

If desired, the 8d, 4th, and otli Figures may be re- i 
peated in waltz step. | 

6th Figure. In this the bands are not crossed, though I 
they are held with the arms extended upward, and 
both partners stand on the same side, facing their vls- 

* Fdr some of ihese Figures I am indebted ro Mi?s M, Loui-a Scott. 
Principal Senior Departmeiu CTrammar School No. 41, and Miss Kate R. 
Ellis, pianist ot the sanie scliool. 



I 112 

a-vis. The mo vements are : one partner waltzes around 
the other thus : A starts from place, waltzes around 
B, the band in this movement passing over B's head, 

: while B turns around under the band ; also, in Avaltz 

I movement, forming, as it were, a revolving pivot, 
while A follows the outer circle of a wheel. Re- 
verse, moving back again to places ; then reverse 
again, each set moving in contrary direction. 

7 th Figure, the same movements as the 6th, except 
that each set moves in opposite directions, one mov- 
ing to the right, the other to the left, and vice versa. 

8th Figure, all bend the arms, bringing the hands 
to the shoulders. The band, now held by the right 
hand of one partner and left hand of another, will 
pass across the chest of both, bringing them closer, 
side by side. Xow turn and curtsey to each other, 
and then to their vis-a-vis. Now, one side of the set 

; extend the arms upward, the two partners turning 
face to face ; then the vis-a-vis, with their hands at the 
shoulders, pass under the band lield aloft by their op- 
posites, and then, passing again between them and 
under the band, go back again to their places. The 
first couple will now remain in their places, after hav- 
ing shifted the handles so that they are held by both 
right hands. The arms being extended upward, this 

I couple will face toward their vis-a-vis and remain 
thus while their vis-a-vis executes the same move- 
ments as the first couple. 

9th Figure, the end sets only. The movements are 
— The vis-a-vis of the end couple now pass under the 
band held aloft by the end couple, turn and come 
back. The end couple now lower their band for the 
other couple to pass their band over the heads of the 



113 



end couple, aii<l pass on the outside of the end couple. 

10th Figure. The end couples start tVuin tlieir pla- 
ces and pass under the hand of their rJs--/-ris: then 
raising their band aloft move forward on eacli side 
of the hrst couple in the next set, carrying the band 
over tlie heads of this cotipie and, lov>'ering their 
hands, pass between the second couple, and under the 
band of the second couple, raising tlieir own band 
again to pass over the lieads of the third couple, pas- 
sing outside of them, as before. In this inmner passing 
between eacli alterinite couple, I'aising and lowering the 
band alternately, until, meeting with the otlier end 
couple, whicli has performed the same series of move- 
ments, these two couples, meeting Ijalf way, bow to 
each other, turn, and in the same series of movements 
pass back to their places. This figure is ended by all 
bowing to partners, then to rys-rf-r?s^ and lastly, ex- 
tending the arms upward. 

11th Figure. The end cotiples do not turn; but all 
the other couples in the sets turn back to back, form- 
ing news sets witli their neighbors, and, exchanging 
handles witli them, extend the arms upward, forming 
"The Canopy.'' This will leave the two end cotiples 
without a /'/*.sv/-,/'/*.s, and with their faces turned from 
the sets. 

12th Figure. The new sets having formed The 
Canopy," the end couples turn, fiicing the sets, and 
the cotiples in the sets turn back to back; at the same 
time one of the end cotiple starts from their place 
with the band across the cliest and liands at the 
shouldei'S, pass to the front and enter under the canopy, 
passing out at the other ^^ide at tlie same time that 
the end couple ])asses out. Tiiose forming the canopy 



114 

turn face to face again, the end couple passes on to 
I the other sets, who perform the same movements as 
I the first set, the end couple pass under the canopies 
I from the front, thus describing a serpentine line in | 
I passing in and out. The same couple, after passing 
I through all the sets, return by the same series of 
i movements, back to their places. ]^ow the other end 
I couple start from their place, and execute the same 
I movements, and back to their places. 

\ This figure requires four sets. The end couples re- 
I main as they were, as also the two adjoining sets, 
I but the'^middle set breaks up, separating the bands, 
I and both couples turn back to back, holding their 
I bands aloft. This will make two sets of eight each, 
i The two couples forming the canopy now move in a 
I circle, to the right, while each of the outside couples 
■ move around to the left, two outside couples revolve 
around each canopy, which moves slowly, while the 
i outside couples move quickly. Those forming the 
; canopy move around in a slow waltz step. j 

The position is as shown in the first frontispiece, j 
, If desired, the same series of movements having been 1 
1 performed as described on page 108, the column to the 
• right wheels ficing to the riL^ht; this will bring the 
bands crossed; then all, with the schottische step, 
mo\'e sideways to the rear, then forward again to their 
places, then with the same step, move ilvt^t to the right, 
then to the left, then to places. Now the column to 
the right wheels back again ; the first two persons op- 
; |)Osite each other, forming the first couple, step forward 



I . 115 

I a few steps, at the same time the lines lower then* hands 
j to the shoulders, and advance toward each other. The 
tirst couple now, with the schottische step, pass to the 
rear, outside of the columns, and carry the bands over 
the heads of the columns. The first couple having 
i reached the rear end of the column, the other couples 
i follow next in order, and in like manner imtil the last 
couple is, by this change of position, brought in front. 
The columns now separate, forming in open order as 
at first, and extending the arms upward, form " The 
Bower." The rear couple now lower their bands, and 
pass under the bovver to the front ; the other couples 
follow next in order, until all have resumed their 
original places. 

When the apparatus is no longer required to be 
used, bring the two handles together. This will make 
I the band double to half its length. In this shape the 
i band is to be wound spirally around the two handles 
forming the strands ; then slip the elastic tie over the 
end of the band, and in this manner it is secured. The 
' Xo. 2's, however, require to be folded difierently; 
I the handles are not brought together ; the band is to 
I be wound around one of the handles only, and with- 
I out doubling the band. 

' For class exercise these movements may be employed 
thus: at the 1st signal bring both-handles together, at 
the 2d wind up the band, at the 3d tui-n the handles 

; npslde dovrn^ and slip the elnsti<^ tie over ; 5th, both 
arms down at the sides. 



MXEKCISES rOK THE ^LASS-^OOM. 

111 selloo], wlieu it is desired louse tliem in eroAvded 
class rooms witliout tlie scliolars rising from their seats, 
as a relaxation and relief for an instant, select any of 
the following fi'oni the 1st and 2d series. Tii tliose 
: exercises in wliicli the band is held Avitli arms down 
I at full lengtli, it will be necessary to modify tliat ]:)0- 
: sition, wlien the scholars are seated, by liolding the 
I lower hand level with the waist : 

8d, nth, 14th, IGth, 23d, 26th, 48th, o2d. 54th, 75th, 
78th, 85th, 91st, 96th, (3d, 11th, 17th and 24th, are not 
to be used in 2d series), and combined exercises, as in 
the following examples: one band to two persons held 
aloft by the right hand: 1st, moving the arms from 
the perpendicular to the horizontal in front, and bent 
with the shoulders : 2d, down, bringing the liands on 
the knees; 3d, up again to the slioulder : 4th, perpen- 
dicular, and also stretching the band by the hands, 
moving in opposite directions when level with the 
shoulder. Repeat any of those movements. Another 
mode of combined exercise, when seated, is v^'ith two 
bands, those on the front seats passing one end of their 
band to those on the second row ot seats, who like- 
wise pass one end of their band to those on the first ; 
the first and second rows having hold of one band 
by the riglit hands, and the other by the left hands, 
the bands will ])ass over the shoulders of those on the 
front l)enc]]. 

]M()A'KAiEXTs. — 1st, extending tliearnis upward ; 2d, 
lowering them; 3d, moving both bands forAvard; 4tli, 
backward; 5tli tlien moving each band alternately 
forward and backward ; 6th, lowering the left arms 



117 

and pasj>ing tlie baud held by tlie riglil hand o\ er 
the lieads to the left shoulders ; iu tliis uioveuieut the 
right l-auds Avill be ou a Hue with the left elbows, 
and the left hands with the riglit elbows, the fore- 
arms being crossed like an X ; 7th, back to the per- 
pendicular, repeating any of these uioveuieuts. 

Rowing the Boat may also be used for class-room, 
as follows: the iirst bencli seated as shown in the en- 
gravhig, but those on the second l)ench, instead of 
having their l)acks turned, will sit as usual, the baiids 
being held one by the right hands and the other by 
the left hands ; in the movements, when those on the 
front bench extend the arnis, tliose on the second 
bencli will keep the hands at the shoulders, inclining 
forward to correspond witli the movements of those 
on tlu^ front beiich. In these class room exercises 
those on the other l)enches will also follow the exam- 
ples here given ; the combinations can then be changed 
by those on the second benches exercising with those 
on the tliird, those on the third exercising with 
tliose on the fourth, and so on. This forms the re- 
verse exei'cise ; those who were before exercising the 
arms will in this be exercising the chest, and those 
who were before exercising the chest, will now be ex- 
ercising the arms. When the room is not crowded, 
and the pupils exercise standing, any of the 1st, 2d 
series, combined or postures may be used. When the 
class room is crowded, the band may be shortened as 
desciibed on page 69. So that the arms in their move- 
ments may not occupy too much lateral space. As this 
will only be necessary for a few of these exercises, in 
which the band is to be very slightly stretched, but 
little additional .weight will be added. 



118 



It has been said, " all mankind are invalids," or in 
other words that "Health in perfection is never seen 
in sucli a world as ours." This is true, since perfect \ 
health is defined as "perfect freedom from pain and I 
uneasiness at all times," but when the functions act ; 
with the nearest approach to regularity, we call it | 
health, and those who have it possess a boon which, 
though invaluable, costs but little to keep, the price , 
being only moderation and prudence. " An ounce of '\ 
prevention is better than a pound of oire^'' and with 
that view are offered a few 




;ygienic <^INTS. 



Xunierous theories oji the subject of eating and 
drinking liave found their advocates, but experience 
proves that prescribed qualities and quantities are only 
for the invalid. Each one is, by far, the best judge of 
that which accords with the peculiarity of his organi- 
zation. Xature will speak when lier laws are about 
to be trasgressed, and, to avoid the punishment which 
will surely follow, listen to hei* " still, small a oice." 
The dano'er is not so mucli in the use as in tlie abuse. 
The physical gourmand should remember that tlie 
stomach requires rest equally with the tired brain or 
arm, and the mental gourmand should also avoid 
cramming, be it with literature or business specu- 
lation. " There is a time for everything," and due 
consideration should be given to our dual organiza- 
tion. Early rising is generally beneficial, as mucli 
sleep debilitates and also induces plethora. It is for 
that reason those of sedentary habits should rise early ; 
while others, whose pursuits are of an active charac- 
ter, should sleep later. Much and vigorous mental 



119 i 

activity, however, needs more rest than bodily labor. 
Hard beds are preferable to soft ones ; too much cov- 

I ering in cold weather is as objectionable as too little 

1 in warm weather. 

Ill sleeping, the head should be slightly raised above : 
the level of the chest. Pure air being always neces- 
sary, means of proper ventilation should be had. A ; 
cold bath in the morning is almost always beneficial, 
and will, if persevered in, rendei' the skin less sensitive 
to atmospheric changes. The full bath, half bath, or 
sponge bath, may be used, but in bathing the head 
should not be wet. There is in every one more or less ; 
determination of blood to the head. The cold bath 
draws it from the head. If the ordinary modes of 
bathing are not convenient, bending over a basin, 
and pouring cold water over the back, the chest 
and back of the neck, is liighly beneficial, and an al- \ 
most certain preventive of sore throat. A cold foot \ 
bath, at niglit on retiring, serves to prevent a too great j 
tendency of blood to the brain during sleep. A glass ! 
of cold water, drank on ooino; to bed and after the ^ 
bath in the morning, promotes digestion. After batli- ] 
ing, it is not necessary to dry or dress very quickly ; ; 
the air is tonic in its action on the skin, and may I 
therefore be allowed to assist in absorbing the moisture j 
and closing the pores ; but a current or draught should | 
be avoided. A tepid bath and soap may be used oc- ; 
casiohally to cleanse the skin. The evil efiects of wet i 
feet may be prevented by using the cold foot bath as \ 
soon as possible, and of wet clothing by the cold bath [ 
for the body. Very hot food and drinks are injurious; 1 
so are very cold ones. Either are likely to inflame the 
membrane, and extremes are always hurtful. Bolting the 



120 



food is a prevalent and an injurious habit. It is not 
what we eat, "bnt what we digest that nourishes. Too 
much clotliing in Winter and too little in Summer 
should be guarded against. Woolen nnder-elothing 
should, if possible, be always worn. The garments used 
by day should not be used to sleep in at night. Regu- 
larity of halnt, timely exercise for both body and rnind^ 
tend to give happiness, comeliness and strength. 



X1<T TD :b2 . 



PAGE. 

Necessity of Physicat. Culture 7 

ixtroductoky . 11 

TESTTAlOyiALS AND EXTRACTS FROM THE PrESS 14 

Sizes 25 

Directions 25 

First Series 27 

Client, Arm frn/l STioulder E.vercues. 
1st, 2otb. 83cl, 89th, 59tb. 86tb, 91st. 

Arm and (liesf Exercises. 
2d, 6tli, 18th, 42rl, 5(3th. 01 >t, 63d, 6oth. 

Arm ii.nO SliOuJder Exercises. 
3d, 8th, 10th. 12th, 13th, 14th, 28th, 29th, 32d, 35th, 
43d, 46th, 48th, oOth, 51st, 52d, 53d. 54th, 57th, 
58th, 64ih, 70th, 72d, TOth, 80th, 81st, 90th, 93d. 

Spine. Arm ond Cliest Exercises. 
4th, 7th, 15th, 44th, 68th, 73d, 82d, 95th. 

Chest, Arm, Slwulde'f and Elbow Exercises. 
5th, 40th, 

Arm, Wri><t and. ^Inrnlder Exercises. 
9th, 37th, 38th. 

Arm and Edxac Exercises. 
16th, 19th, 26th, 34th, 45th, 74th, 75th, 87th. 

Wrif<t and Arm Exercises. 
11th. r7th, 24th, 88th. 

EWow:, WHsi and Arm Exerdses. 

20th, 69th. 



11. 

FiKST Series — Contmued. 

Chest and Sliotdder Ex-ercises. 
21st, 22d, SOtli, 36tli. 

Elhoir. and Shoulder Exercises. 

23d. 

Shoidder^ Elboio and Arm Exercises. 
27th, 81st, 49th, 55tli, 83d, 92d. 

Chesty Shoulder and Wrist Exerciyes. 

41st. 

Wrist and Shoulder Exercises. 

47tb. 

Spine, Arm and Shovlder Exerchr-. 
mil, 94th. 

Ann Exercises. 
62d, 71st, 76tb, 89th, 96th. 

Spine, Arm, Shoulder and Chest Exercisf^. 
67th, 77th, 84th. 

Arm, Elhoic and Chtd Exercises. 

67th. 

Shoulder Exercises. 

78th, 85th. 

PAGE. 



To Shokten the Band 69 

Second Series — Slow Exercises _ _ 70 

Tableaux. _ 73 

Third Series 74 

The Health Lift 74 

The Pulleys 76 

Rowing the Boat 77 

Fourth Series — Postures 79 

TheSahiam 79 

The Supplicant 80 

The Reaper--- 81 

The Sharpshooter _ _ 82 

The Marksman 83 



j Fourth Series — Continued. page. \ 

The Archer 84 i 

The Winged Messenger 86 ^ 

The Harlequin 87 

The Gymnast 88 ^ 

The Dancer 89 

second position 89 

Fifth Series — O^nibined Exercises 91 

The Fencers 91 

The Wrestlers 93 : 

Tiic Athletes 95 ; 

The Racers 96 \ 

The Combatants 97 i 

The Gymnasts 98 | 

■ To Teachers A^'D Others 99 | 

Mrsic 100 j 

SiG^^ALs : 100 I 

The Hakdles Used as Castanets 101 i 

: Class Exercise 101 ' 

UxR0ELiN(i the Band 102 i 

The Salaam Class. 103 

I Forming the Botter Class 103 : 

Forming the Cross-Bower Class 104 \ 

: Forming the Hollow Square 104 : 

Forming the Arches 106 ; 

; Forming the Groves 107 i 

The Moving Canopy .__ 107 ; 

The Fencer's Class 108 j 

The Oarsmen's Class 108 ! 

Forming the Canopy 109 ^ 

Forming the Boi:qlt:t. 109 ; 

; Quadrilles, Waltzes, Schottische, &c 110 ; 

How TO Adapt Them 110 ^ 

' Quadrille FtCtUres 111 \ 

The Planets 114 

Forming the Bower Quadrille 114 

Folding the Band 115 ; 

Exercises for the Class Room 116 

Hygienic Hints 118 i 



PRIG E S 

OF 



ARM 



1PI f 



nimt : jmilor |jgmnHsitttti 



CHEST-EXPANDER. 



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Price of Book 



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